What is boysenberry – Health Benefits of boysenberry

What is boysenberry?

Boysenberries are recognized for their typically large seeds and deep maroon colour. They are the cross breeds of raspberry, blackberry, dewberry, and Logan berry. The origin of boysenberry is still unknown but records show that a horticulturist named Rudolp Boysen combined dewberry and Logan berry, and resulted in Boysenberry. Thus the name is derived from its inventor. They are harvested during late spring and early summer. The fruits have sweet, acidic and a rich flavour, and are directly produced from the flowers. They have thin skin, soft pulp, and oval in size, and are used in cream, tarts, cake toppings, and pies. They prefer loamy and sandy soil and grow well under full sun. Boysenberries are mainly grown in New Zealand, making it the highest producer and exporter, and other parts of America especially in California and Oregon.

Health benefits

  • Boysenberries are rich in fiber that helps in the process of digestion and healthy bowel movements, reducing constipation.
  • The fiber intake also maintains the level of glucose in the body and the cholesterol lowering down the risks of diabetes and heart diseases.
  • It has significant amount of Folate and Vitamin B which aids in the proper functioning of the nervous system.
  • The Vitamin E & K content helps in the formation of blood and prevents bleeding disorders.
  • It has zero amount of fats and calories, and will fight against obesity and keep your energy high throughout the day.
  • They are considered good for skin and hair due to the presence of Vitamin C in them. They also increase the resistance power of the body.
  • The anthocyanins maintain a healthy brain tissues, improve memory, and prevent any cognitive disorders results due to aging.
  • It improves eye health and vision respectively.
  • It also cures kidney stones, osteoporosis, cancer, wounds, and inflammations.

Side effects

Boysenberries have no such side effects. But if any individual is allergic to raspberry or blackberry might develop mild allergic reaction in consuming them. Though the allergic reactions are nor permanent, but it is better to consult a general physician or doctor before having in large quantities.

Ways to prepare

The berries are used for various dishes including Boysenberry pie, berry cobbler with coconut walnut topping, boysenberry & apple crumble, boysenberry cheesecake, boysenberry vegan hamantaschen, boysenberry pavlovas, boysenberry chocolate brownie and others. Besides, they are good to use in fruit or green salads, smoothie, puree, and yogurt and are used over bread, muffins, cakes, ice-creams, and other desserts.


With the introduction of a new hybrid called “newberry” in the market, there has been a sharp fall in the popularity of the boysenberry. They are difficult to ship for their soft and delicate structure and the juices come out with mere pressure. They are highly perishable and start to decay after few days of harvest. They are marketed in local stores and are available either as processed products or fresh, canned and dried.






What is Blueberry – Health Benefits of Blueberry

What is Blueberry?

Blueberries are indigo coloured fruits that are cultivated all over North America mostly Michigan, New Jersey, Maryland, Washington, Georgia, Florida, British Columbia and other places. These are short-lived flowering plants that are seen to bloom in spring and summer. It is a very popular fruit of America as it is believed to have highest concentration of antioxidants in comparison to other fruits and vegetables. It has two types of species, one that is wild and smaller in size is known as “low-bush blueberries” and the larger species is known as “high-bush blueberries.” Many of its species are found in Australia, New Zealand, and other nations. The plant grows to a size of about 10cm to 4m. The leaves are long, broad, sometimes evergreen, or deciduous. The flowers are varied in colour, sometimes red, white, pink, or greenish. The fruit changes colour from green to violet by the time it become ripe.

Health benefits

Blueberry contains certain amount of minerals, Vitamin C & K, dietary fiber, manganese, and very less micronutrients. The anthocyanins, polyphenols, and phytochemicals are quite beneficial for the human body.

  • The antioxidants treat any kind of nervous disorder and improve memory. It slows down the progress of cognitive problems associated with age.
  • The Vitamin C helps to grow and develop tissues and reals wound rapidly. It is used to make skin, cells and blood vessels and immunes your body from every diseases.
  • The Vitamin K helps in blood clotting. It makes bones strong and prevents other heart diseases.
  • Blueberries also contain manganese that plays a role in fat and carbohydrate metabolism.
  • Urinary tract disorder, cancer, diabetes, and cardiovascular diseases are all cured with blueberry.
  • The leaves extract are used to heal diarrhoea, sore throat, and swelling of mouth and skin.
  • They are also considered as a great healer for cataracts, glaucoma, fatigue, and fever.

Side effects

If you are maintaining a balanced diet, a handful of blueberries will not cause any health effect.

  • Blueberries have an active ingredient called salicylate which is similar to aspirin. For those who are sensitive to aspirin, eating blueberries may cause headache, nausea, vomiting, bowel disorders, and other discomforts.
  • Other side effects include gastrointestinal distress, hypoglycaemia, and increased chance of bleeding.
  • Blueberries are not recommended while having surgeries or if you are scheduled for any surgery.

Ways to prepare

Due to its rich nutrient content and antioxidant present, Blueberries are preferred in every diet of U.S and other states. These fruits are used in many dishes and some names of the notable recipes are shared below:

  • Blueberry pie.
  • Blueberry Flax pancakes.
  • Best ever blueberry cobbler.
  • Blueberry zucchini bread.
  • Blueberry sour cream coffee cake.
  • Blueberry crumb bars.

Blueberries are harvested usually in summer. They are sold raw or in the processed form of juice, puree, sauce, jellies, jams or pies. The variety can be consumed with muffins, cakes, bread and much more.


Blueberries are consumed at large quantities all across United States. The harvesting season varies, it starts at May and ends by late summer. Many new cultivation techniques have been improved so that the industries can produce fresh blueberries 10 months of the year. Prior to advancement in technology, blueberries were handpicked but now farmers use modern machines for cultivation. They are cleaned, pa

What is black chokeberry – Health Benefits of black chokeberry

What is black chokeberry?

Black chokeberries or Aronia are a deciduous shrub that comes from the family of Rosaceae. Found in wet as well as dry vegetation, marshlands, swamp and under full sun, these berries are sweet-sour in taste. They are foods for insects, animals, and humans and thrive well in the eastern North America. White and pink flowers bloom during the spring and the fruit ripens by late summer. The leaves turn bright red in autumn, they are wider in top than bottom and have crenate margins. There are basically three species apart from black, others are red chokeberries, purple chokeberries, and Sorbaronia mitschurinii. These shrubs are very small in size and are known as the “ornamental plants” that are used in garden and houses. The leaves are 6cm and the fruits are 6-9mm wide respectively. The plant bear white flowers and black fruits which are larger in size than the red chokeberries. The berries are rich in polyphenols, especially anthocyanins that gives them rich colours.

Health benefits

  • They are the richest source of flavonoid and antioxidant. It increases the immune system and prevents inflammation.
  • It reduces the risks of having colon cancer and cervical cancer by 80%. It stops the development of tumour tissues and thus gets rid of the cancer cells.
  • The dietary fiber prevents heart diseases, heart attack, coronary artery diseases, and lowers the level of cholesterol.
  • It also possesses health benefits against aging and neurological diseases, diabetes, and bacterial infection.
  • The berries contain certain anti-oxidants among which zeaxanthin are one of them. It protects the eyes and prevents uveitis and inflammation.
  • It helps in digestion, lose calories and helps body to fight against free radicals.
  • Other benefits include providing loads of energy to your body, keeps you strong and healthy throughout the day.

Side effects

There are no such notable side effects reported, but people are advised not to intake red chokeberries in large quantities.

  • The chokeberries contain oxalic acid, which interacts with the calcium of the body and results in the formation of stones in kidney and bladder.
  • The oxalic acid may also result in the formation of oxalate stones in the urinary tract. So it is advised to consume more water for normal urine production.


Ways to prepare

The berries are better in taste and sweetness and the fruits can be eaten raw. The black chokeberries go great with desserts, salads dressings, and ice- cream. The juices, jellies and the syrup made from the fruits are often used in different recipes, which add a delicious taste to the dishes. The fruits are dried to make herbal tea, and also used for flavouring and colouring beverages, wine, and yogurts. They are also baked into pies, muffins, bread, and cakes. They are also suitable for baby food products.


The black chokeberries are earning popularity for the vitamin and the mineral content. They are consumed more by the health freaks and are constantly added to the diet charts of the people who want to stay healthy or fit. The unique flavour of the fruits makes them useful in the preparation of dishes.






What is Bilberry – Health Benefits of Bilberry

What is Bilberry?

Bilberries often referred to as Vaccinium myrtillus are closely related to Blueberries but are very different from them. It is a small shrub that comes from the family of Ericaceae. They are the local plants of Europe and have long medicinal histories. They are also densely found in Ireland, Poland, Finland, Austria, Sweden, Norway and also Iceland. Bilberries are known by many other names including blueberry, whinberry, myrtle blueberry, fraughan and others. They grow very well in acidic soil which does not contain any nutrients and adapt itself to the temperate and subarctic climate of the world. This shrub has small fruits that are nearly black in colour and are grown in pairs rather than clusters. The fruits are delicious and very rarely cultivated as they are immensely difficult to grow. When eaten raw, it leaves heavy stains in lips, hands and tongue due to high concentration of anthocyanins present in the fruits. They are often processed into jams, jellies, fruit fool and pies.

Health benefits

As stated earlier that Bilberries have long medicinal histories, some of the health benefits are written below:

  • Bilberries are renowned for improving eyesight, including night vision, cataracts and retina disorders. This usage is vividly described in the story of World War II of the pilots consuming bilberries to enhance their night vision power.
  • The anthocyanins are powerful antioxidants which makes the blood vessels and capillary walls stronger. It also increases the count of the red blood cells.
  • The leave extract lowers the blood pressure and has a positive impact on the cholesterol level.
  • It also refines the varicose veins, spider veins and skin sores.
  • It is a good medicine for anti-aging treatment.
  • The shrub contains tannins which treats diarrhea, gastrointestinal ailments, and sore throat and reduce swelling.
  • It blocks the growth of tumor cells and even prevent from cancer, diabetes, osteoarthritis, gout and kidney diseases.
  • The flavonoids present in the berries improve the circulation of blood throughout the body.
  • Other benefits include tissue firmness, tighten mucous membranes and relieve irritation.

Side effects

There are very slight possible side effects of Bilberries. Some are given below:

  • Taking bilberries with blood sugar medications may lower your count to a greater degree. Stop eating bilberry if you are a diabetic.
  • It may cause some allergic reactions like inflammation of lips or tongue or difficulty in breathing.
  • It may also slow down blood to clot and interact with blood-thinning medicines like warfarin.
  • Other effects are reverse eye disorders, muscle spasm and weight reduction.


Ways to prepare

Bilberries are famous for making pies and desserts. These fruits are also used in the making of tarts and liquors. Bilberry pie with cream, Bilberry gin, Bilberry-lemon loaf cakes, bilberry crumble ice cream, Bilberry tart and others are the mouth-watering recipes that can dominant your diet plan as they are very easy to make and bake.


Bilberry gets the rich colour from the anthocyanins which are a pH indicator. The extracts are used to make indelible ink for stamping food products. They are available for almost throughout the year but their softness makes them difficult for transport from one place to another. They are mostly collected from forests and are readily available at gourmet stores.


What is Bearberry – Health Benefits of Bearberry

What is Bearberry?

Bearberries are small dwarf shrubs and the favourite food for bears. They are consumable by other animals, birds, and humans too. They are densely populated in Central America, and are distributed throughout North America, Asia, and Europe. It has three other species, i.e. alpine bearberry, red bearberry, and common bearberry. The leaves of these shrubs are used for medicinal purpose. It is specially grown over sandy soils, shallow region, and is often planted around home. They are small bushy plants that have dark green leaves with round edges and urn-shaped flowers. The stems are covered with fine silky hairs. The colour of the branches and the leaves changes with maturity. The twigs turn from white to green to reddish-brown, while the leaves turn from green to reddish-green to purple at the time of fall. The fruits are called drupes and they are round, smooth and fleshy. They are adaptable to chilly weather of the Arctic region. The leathery leaves and the silk hairs are the features that help the bearberries to habituate in the cold regions of Tundra. These shrubs are a good source of flavonoids, tannins, resins, ursolic acid, gallic acid, and other vital oils.


Health benefits

  • Bearberry is a very productive shrub and every parts are used in certain way. They are used to treat cystisis, urinary disorders, and urolithiasis.
  • The roots are used in the tea which treats cough and excess menstrual bleeding.
  • The extracts from the stem is used to prevent miscarriages and heals the wounds of childbirth.
  • The leaves of bearberries contain antibacterial compounds known as hydroquinones. The extract is used for urinary tract infection, bladder, and kidney problems.
  • It is also an effective treatment for arthritis, rheumatism, severe back pain, and tinnitus. Bearberries also cure headache, fever, vomiting, sore gums, cuts & burns, and others.
  • The polyphenolic compounds found in the leaves helps in anti-aging.

Side effects

  • Intake to higher quantities of bearberry may cause nausea, dizziness, green urine, and diarrhoea.
  • It may also result in irritable bowel syndrome (IBS).
  • Too much concentration of bearberries results in a heart condition called cardiomyopathy.
  • Other discomforts include muscle cramps, irregular heartbeat, itching, and seizures, vomiting and swelling of lips or tongue.


Ways to prepare

Bearberries when fully ripe are made jams and jellies. They can be then used with bread, cakes, and muffins and can give you a delicious breakfast. Bearberry paste is another preparation made from these fruits. This paste enriches the flavour of the food. To make it bit spicy, cinnamon and cloves are used to enhance the taste.


Bearberries are thought to be effective folk medicine. It has many other common English names such as mountain cranberry, sandberry, crowberry, bear’s grape, and uva-ursi. According to folk tales the leaves of bearberries were first used in Europe and are called as phytomedicine. The leaves are also used by Native Americans with tobacco in various religious festivals. The Scandinavian countries obtain a grey coloured dye from this plant and the tanning is used in the leather industry of Sweden and Russia.

What is Bayberry – Health Benefits of Bayberry

                            What is bayberry?

Originating from the genus Myrica, bayberries are found in five major continents including Asia, Africa, Europe, North & South America, leaving Australia. These are small shrubs, where some species are deciduous while some are evergreen. They do not need high content soil and thrive best in low-nitrogen profile soil and volcanic soils. The roots of these plants are enable to fix nitrogen and the fruits have a waxy coating. The wax from the fruits is used in making fragrances and candles. This feature on the fruits makes them less ingests by the birds except the Yellow-rumped Warbler. The fruits are bright red in colour and are covered with rounded lump. They are sweet and tangy to taste and the juice leaves stains on the hands as well as lips. Bayberries are a storehouse of vitamins, minerals, and antioxidant properties which help body to fight harmful radicles. The Myrica gale type species favour cold climate of Northern Hemisphere, and on the other hand, the other species prefer the warm-temperate zone. The fruits are used in the preparation of juice, beer, shots, and other alcoholic beverages. They are commercial crops of China and are sold fresh as well as dried.

Health benefits

  • The leaves boiled with tea are a medicinal remedy for stomach pains, gastritis, indigestion, and improper bowel syndrome.
  • The root is useful to treat diarrhoea, colitis, vaginal discharge and during fever.
  • It is helpful in sore throat, common cold, and flu.
  • It is effective for gum bleeding, gum sores, sensitive gums, and healthy & white teeth.
  • The herb is used as an ointment for infections, wounds, redness, and itchiness of skin. It also cures dandruff and hair loss.
  • The herb also aids in treating cholera, typhoid, nausea, bronchitis, and others.
  • The Vitamin C is a powerful antioxidant and boosts immune system of the body, reduces swelling and provides healthy hair & skin.
  • It regulates the circulatory system.

Side effects

  • The powered root when inhaled causes sneezing or coughing.
  • The properties if not suitable to individual can induce nausea and vomiting.
  • The tannins present can increase the sodium of the level, which can give rise to high blood pressure.
  • Bayberries are not suitable for those who are affected with edema. It may make it worse.
  • It may have a harmful effect on liver and kidney.

Ways to prepare

Though bayberries are mostly used for making alcohols and related stuffs, they are also used in making muffins, cakes, and spicy foods with ribs, pork chops, and quail. The leaves are poisonous in nature and are boiled before use.


The leaves of the Myrica species are food for larvae, moths, caterpillars, and other insects. The foliage is used by the campers and travellers as it work as a repellent and prevent insect bites. The roots and barks have a pleasant fragrance but are very bitter to taste. They are the native foods of Southeast Asia, are either eaten raw or canned and dried.

What is Indian Plum – Health Benefits of Osoberry

                                            What is Indian Plum?

Oemleria cerasiformis 15165Indian Plum also known as Osoberry is a shrub classified from the family of Rosaceae and kingdom Plantae, grows up to 6 or 20 feet tall. It is 12 feet wide with fibrous roots. It needs abundant water to grow and specially found near damp areas or places nearer to stream and grasslands. They are grown all over northern California, coastal regions of British Columbia, western regions of Cascades, Canada, and Santa Barbara County. It has elliptical-shaped leaves and the flowers bloom at the onset of spring. This shrub is deciduous and prefers mild temperature and rainfall to germinate. It has the capacity to tolerate the harsh temperature of summer. The fruits are bell-shaped and have a rich scent of almond. These fruits when ripe, are often fed by birds, rodents, deer, and other animals. A female plum can produce fruit only when a male plum is close by. The male and female flowers are hard to distinguish as they look pretty similar. The only difference is that the male flowers have long pollen bearing stamens whereas the females have advanced pistils. The fruits that are bore by female shrubs are blue- black in colour, and grow less than half inches. The foliage are coloured in dark green.

Health benefits

Indian plum is often used by the natives of America in their diet. The bark is used in tea is considered as a remedy for tuberculosis and a medicine for proper bowel movement. The twigs are chewed as they are believed to be mild antiseptic and aphrodisiac. They are edible by humans but tastes bitter even when ripe. The fruits can be eaten raw, dried, or cooked and are good for fever. They contain high nutrients and are a dietary fibre that acts as an antioxidants for the body. The leaves are boiled and are eaten to cure diabetes. They heal kidney infections, dysentery, cough, wounds, and others.

Side effects

There are no such side effects but too much consumption may lead to adverse effects. Plum contains sufficient amount of oxalates, and when consumed more they get thicken and interferes with the calcium absorption of our body. Hence it results to form kidney or bladder stones with the calcium deposits. It also contains small amount of hydrogen cyanide which in excess eating may give rise to respiratory disorders. It is best to refrain yourself from excessive consumption and is advised to take in little amount to keep a good health.

Ways to prepare

Indian plums are used in various dishes and the recipes vary accordingly. For instance Osoberry Ossobucco is made with lamb neck, onions, and red wine, osoberry sauce, white beans and oregano. This is a dish rich in flavour and is served with risotto. They are used in making liquors just my mixing vinegar, red wine, white wine, honey, or molasses and the ripe fruit. To add more essence to the drinks herbs, mints, basils, peppercorns and other spices are fused together. There are many more other tasty syrups and jellies can be made with the help of osoberries.


Oemleria cerasiformis 15165Oemleria cerasiformis the binomial name stands for Indian plum, are exceptionally beautiful wildlife plants. When bloom they look like hanging clusters from a single branch carrying 10 to 20 flowers. They spread slowly but much of its seeds are dispersed by birds and are susceptible to rhododendron lace bugs and fungus. They are shortly lived but have fast growing nature

How To Manage Late Night Food Craving

woman taking apple & stating No to donuts 

So, when does your infamous craving approach? At night! Ah, that’s when the sinful hunger strikes tempting you just gorge on to anything you can lay your hands on. Even though you have eaten well all day – the craving strikes and you find yourself heading straight for the wafers, ice cream, left over noodles, chocolates and cookies. In fact, many are well-aware that gorging on to that super rich sugar laden or fried junk makes us feel heavy, defeated and frustrated. However, those late night cravings are so often impossible to resist.

Craving is simply the desire to consume a specific kind of food. If you want to eat doughnuts, grabbing that bowl of soup will not curb your craving. Research shows that women have a night craving for all things sweet – cookies, chocolate and ice cream while men like to binge on to steak, starchy and salty foods. We are likely to eat more in the evening as if there’s a pre-scheduled internal clock in our body. Why does that happen? Research states that this could be a concept associated with evolution.

Humans faced periods of famine at length such that fat stored in the body from post evening meals offers much more survival energy than during the day. Even if the overall calorie intake is same, we tend to lose weight more with morning meals compared to food intake in the evening. But, binging after night fall these days isn’t an act of survival but more of unhealthy eating. Craving cannot be about nutritional deficiency. Hence, it is advisable to always beat back cravings in the evening or prevent from eating post dinner at all.


Why do we crave in the first place? Most of us during our childhood were rewarded with a treat when we had a bad day. Often that treat would be something sugary and it would lift our spirits instantly. Today, as complexities tend to be a part of our lifestyles, a sweet punch is a habit quite hard to break. Hormonal fluctuations can cause sleep deprivation or other physiological conditions driving you to seek out to fatty, sugary foods. Even the thought of delicious foods can lead to intense cravings. Social settings or environment can enhance our urge to indulge.

It is the nighttime when you get to relax and unwind after a long day at work. The kids are asleep and it’s that favorite time of the day when you can sit on the sofa and watch your favorite programs on T.V. Reaching out to a bag of chips or that beverage isn’t unusual. Here’s how you can combat those craving pangs:

  • Space out every day meals

When you can eat your breakfast as early after waking up and then space all the day’s food properly, you are less likely to binge at night.

  • Consume a fiber enriched dinner

Soluble fibers in diet keep a check on your blood sugar level. Insoluble fibers keep you full through the evening so you don’t want to consider snacking. Start your dinner with a non-starchy vegetable soup or even toss up a large bowl of salad. Keep drinking plenty of water throughout the meal.

  • Pushing back dinner time

If you happen to get into snacking every day after dinner, it’s good to consider eating dinner late. This gives you less time to stay awake and snack.

  • Do not store unhealthy foods

You are more likely to get into snacking the unhealthy way if your kitchen and fridge is stacked with calorie dense foods. Keeping them away from your home is the best way not to indulge. When you don’t store crap, you’re less likely to eat it.

  • Stretch dinner with pre-planned snacks

If you still cannot go without your late night food indulgences, try preparing healthy meals. If you toss up some corn and mashed potato salsa with barbequed chicken in yogurt dip you can relish the tasty meal while leaving little urge to snack later. These can double as snacking items that you would want to crave for and not go for those fattening meals.

  • Being busy in things you love to do

Whether it’s helping your kids with their homework or talking to your friends or even just going out with them is a great way to avoid the whole point of eating indulgences altogether. Do something that keeps you occupied and you’ll forget about the craving for good!

woman taking apple & stating No to donuts



How to AVIOD late night Food Craving & Snacks

Have you ruined your diet by indulging into late night food cravings? It can be many a time when this has happened and you do realize that these are diet killers. You can hardly resist grabbing a sandwich or that bar of chocolate when relaxing on a sofa to catch up your favorite show. When you wake up suddenly at night, does it seem quite hard to avoid snacking on those delicious cookies or muffins especially when they are the easiest to grab at such late hours? In fact, many doctors have even diagnosed their patients with Night Eating Syndrome

late Night good carving woman taking donut from fridge

Young woman have a Late night craving episode.

Fitness experts state that late night eating can impact weight loss. It has a pivotal role in ruining your diet. When you sleep your metabolism tends to slow down. What you eat before bedtime is most likely to turn into fat cells eventually. There are several factors that can cause you to indulge into eating at night. It is important to realize that many are facing the desire to induce into abrupt eating schedules prominent at night. There are some amazing ways in which you can prevent visiting the kitchen to satisfy your palette hours after dinner.

Though, it is advisable to space out your dietary intake into small meals after every three or four hours. However, here are few of those incredible tips to keep you away from hitting the kitchen before retiring to bed for the night.

Brushing teeth at night

The easiest and the most advisable technique to keep food craving at bay is to brush your teeth after dinner. It helps in curbing your appetite during night. Also, it is good for your dental health as brushing keeps many people from avoiding late night snacks.

Do not starve in daytime

Eat enough during the day so that you prevent hunger prangs at night. When you eat less or starve, you will be so hungry by night that binging will be unavoidable. Eating healthy meals 5-6 times will not just prevent you from night snacking, but your metabolism will also be steady.

Choose to drink instead of eating

Though your meals should be spaced in small portions through the day, try drinking hot water or green tea to soothe your in-between snacking needs. Healthy veggie soups or chicken broths can also work well. Sweetened drinks must be avoided; however, gulping sugar laden orange juice may not be as healthy as you may think.

Staying active

One of the best ways to avoid that binge is to keep moving during the evening. There is great chance that you’d take to unconscious eating when you slump on that sofa after a day’s work. Take up some job during the evening to keep yourself busy. Play an indoor sport like table tennis, lawn tennis, volleyball, basketball. It stops the craving and also burns up some calories!

Keeping junk away

If you just cannot control late night cravings, make sure the intake is healthy. The fact is that if you stack less junk food in your house, you will only take to healthy dietary regime. Having fruits and vegetables at any part of the day is good as these have very little calories.

Keeping yourself from night food cravings isn’t that tough at all. These steps will prevent you from eating too much to satisfy your palette. It is the heart that mostly controls your indulgences. So, take adequate steps to avoid visiting the kitchen during late night hours. You will be amazed to find how you too can control your weight in record time.

How to lose 5 Pounds a week diet plan

Are you looking for a 5 pound weight reduction in a week? Do you even think that is possible? If you’re reading this then you are already aware that such a thing can happen and you really want that. Fancy being able to fit into that dress that’s just falling an inch short you badly want to wear next week! So, when you can get a 7-day challenge work well for you, imagine how many of such plans can be actually geared towards success! Does it mean that you need to starve, get into supplements or even cut out on entire food groups?

Lose Weight weekly

Lose Weight weekly

If you can actually create a strategy that fits your lifestyle, you’re more likely to stick to yourplan. In fact, those that have been into such customized strategies state that they have felt ambitious with the urge to follow a more comprehensive track. Here is some amazing fitness expert and nutritionist backed tips that will see you through the goal enabling you to lose more weight! Start today and by next week you are already making things work on your favor. Notice how much better you’re feeling already and of course way lighter.

Drink water as the only drink!

 No smoothies, energy drinks, light beer – even if you think they are diet food serving just 100 calories may be, but what you’re forgetting is the sugar content. The food we eat has several hidden sugars in various forms. Not all are unhealthy; some are recommended as well. But, these drinks will only fluff you out. The key is to never put in empty calories in your diet. A 100 calorie food is much beneficial to the body instead.

Drink water and mainly water. Water has zero calories that also aids in flushing out toxins while accelerating your metabolism. If you think drinking water all the time is too boring, then squeeze some lime juice and add mint leaves, some ice cubes and there you have a great healthy drink in hand.

Cut out all white flour products

 If you notice, most delectable and deliciously unhealthy foods are primarily white grain based. Food items such as white rice, pasta, white bread, spaghetti, tortillas, etc. are all white grain products. When you ban the food group from your diet you automatically start losing weight since these cause bloating around your belly. Did you know you can digest simple carbohydrates a lot quickly and easily, mainly found in white grain, thus causing you to overeat later?

Those that are already enthusiastic can go a little overboard by refraining from consuming even whole wheat items! Yes, though white grain is harmful and can rapidly add weight, whole wheat also isn’t bloat-proof. Choose vegetables instead as this good group contains complex carbohydrates. So, try a chicken salad instead of gorging on a wrap or sandwich. It is nutritious, delicious and filling! Also, vegetables have more water content thus helping you remain fuller longer.

Include exercising in your routine

 Workout of any kind will burn calories. Simply eating right and in small portions isn’t enough especially if you are on a quest to hit that 5 pound loss per week. Engaging multiple muscles simultaneously contributes to triggering metabolism. When you can include a diet and an exercise routine you can get the fat under the skin to transform into energy. Cardio exercises such as kickboxing, lunges, and push-ups. When done every other day will help strengthen your core and cause fat loss. Make sure your back and legs are all in a straight line to improve muscle tonicity.

Do squats for 10-12 session repeats. Add weights to increase the challenge and difficulty level.

Walk, stand more often than sit

 Walking and standing always adds that extra to your weight loss mission. When you stand tall, the abdomen is under a pressure to keep you erect. That is a good workout for the core. Sitting only stores the fat and makes you flabby. Just walk around the room when you watch T.V or get up frequently from your desk at the workspace. Do some simple yoga while sitting down or try Pilates. Though these cannot burn calories massively, but it’s a good way to tone your muscles. Walking alone can burn about 100-200 calories per hour. Have a friend to accompany you and set calorie burn goals! Also, take the stairs whenever you can.