Food and Nutrition

Almonds – benefits

Hello, again guys!

almondsnutrition

Today we are going to know some interesting facts about almonds. Almond is my favorite in nuts and honestly, I was amazed when I got to know that it has so many nutritious properties.

The almond is a species of tree native to Mediterranean climate region. It is also the name of the edible seed of this tree. The fruit of the almond is a drupe, consisting of an outer hull and a hard shell with the seed, which is not a true nut, inside.
Almonds range from sweet to bitter in taste. Sweet almonds are edible and are used in day to day life, while the bitter almonds are used for making oil.

February 16th is the National Almond Day and is celebrated by making almond themed deserts.

Nutritional Facts:

This nut is a very rich source of vitamin E, Calcium, Phosphorus, Iron, and Magnesium. Contains Zinc, Selenium, Copper, and Niacin as well.
Per 100 grams of almonds contains:
Energy: 2408 kJ (576 Calories)
Carbohydrates: 21.69gm
Fat: 49.42gm
Protein: 21.22gm

Health Benefits:

  • Strengthen the immune system
  • Regulates cholesterol
  • Prevents heart disease and heart attacks
  • Controls blood sugar levels and prevents diabetes
  • Healthy brain function
  • Helps in weight loss
  • Prevents overeating
  • Increases digestive health
  • Maintains and rejuvenates skin health
  • Fights cancer and inflammation
  • Maintains dental and bone health due to the presence of phosphorus in it.

The rich source of protein, potassium, vitamin E and folic acid helps in maintaining the health of the heart. And as almond contains riboflavin and L-carnitine, it helps to create new neural pathways in the brain. Which is why it is very beneficial for the brain development of children. It also helps in reducing the risk of Alzheimer disease in adults.
Regular intake of almonds increases HDL (high-density lipoprotein) cholesterol and reduces LDL (low-density lipoprotein) cholesterol in adults which balances the good and healthy cholesterol level in the body.

Uses:

  • Almond milk- People who are lactose intolerant usually use almond milk as a substitute.
  • Almond butter- Not only almond butter is good for health, it tastes amazing if added while cooking. images
  • Almond flour- Adding almond flour in normal flour makes it very healthy and nutritious.
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  • Almonds are added as whole or in form of sliced flakes in desserts like cakes, cookies, chocolates, etc.
  • Almond syrup
  • Almond oil- It is used in cooking as well as skin and hair care products. images.....jpg
  • Also, almonds are roasted and coated with sugar or dated syrup or any other sweet base and are consumed as a snack in many countries.

So it is recommended to eat at least 5-6 almonds per day every morning by soaking it overnight.
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Have a great week ahead guys.

Sayonara!

Pratha Nayak

Self Improvement

Productive Habits

“THE WAY TO GET STARTED IS TO QUIT TALKING AND BEGIN DOING.”
— WALT DISNEY

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Welcome to TWI!

Nowadays we all have a busy life, and we all want to finish all work faster and also want to get better results…

First and most important point is to form those habits which will make us more productive in the day to day life.

  • Focus on one task at a time– We often try to finish multiple tasks at the same time and end-up ruining everything. By focusing on one task at a time we give our best performance.
  • Take breaks and give time to yourself– We get so tired by continuously working and obsessing over finishing everything that we forget to give rest to our body and mind. By taking a break once in a while we rejuvenate our ability to do better.

“Take rest; a field that has rested gives a bountiful crop.”- Ovid

  • Make list- This is the best practice to make our day productive. By making a list we get to prioritize our work and keep a track of our whole day.
  • Finish the most important task first to get the best result- We all have a peak time for the whole day. For some people, it’s the early morning and for some its midnight and also for some people it is the daytime. We should keep the most important work of the day at that time. In that peak time, our mind works faster and better than any other time of the day.
  • Start your day by focusing on yourself- I guess there are a lot of people who have a habit of checking emails and social media updates as soon as they open their eyes. Once we wake up in the morning, our body and mind are at ease. Its the best time to give ourselves. We should do something for our well being in this particular time. Just have a cup of tea without a mobile or newspaper. Or do yoga or exercise. Spend that time with your family. Your whole day will go well by doing so. 
  • Embrace your failure- One thing I have learned with my life experiences is that failure makes us stronger to handle the hard times of life. Getting failure is not a bad thing, it just puts a pause button on our racing life. It gives us time to take a good look at every aspect of life and take proper decisions. So instead of feeling bad, start feeling grateful to have that time in your life.
  • Stop procrastination- Some people procrastinate to plan their work and some people procrastinate to delay it. Be the first kind of person. By delaying work no one has achieved good results until today, it only increases the pressure on us.
  • Note down all the “Oh Yes!” moments instantly– Does it ever happen to you, that you are working out or walking somewhere or even shopping and suddenly new idea pop-ups to your mind regarding work or hobby? Yes? Suddenly we say “Oh yes! Then note it down and implement it as soon as possible. Often we forget those ideas and move on with life which becomes a regret later.
  • Believe that you are different than others- Confidence is key to success, doesn’t matter whether we are capable to do a task or not, it is important to believe that we can do it. We can always learn new things and do any task, that’s what makes us different than others and it is important to believe the same.
  • Don’t compare yourself with others- Comparing ourselves with others will only demoralize us. Each person has a unique set of qualities and talents in the different field, which makes everyone different from each other. So its very obvious everyone has different way and pace to work and perform.
  • Power of “why” keeps you moving ahead- Its very important to understand Why you are doing what you are doing. Usually, many of us know what we are doing. Many of us also know how to do it as well, but very few people know why they are doing. Those are the few people who reach their goal sooner and also in the way to reach there they inspire others a lot. The Golden circle by Simon Sinek suggests that start with Why, discuss the How, and end with What.Image result for power of why

 

So guys its time to start making changes in our day to day life.

Hope the above tips were helpful to you all, if yes then please click the Like button below and follow my page so that I can come up with new ideas.

Have a great week!

Sayonara!

Pratha Nayak

 

Self Improvement

How to make time for everything you want to do- Time Management!

 

“Time management is a misnomer, the challenge is to manage ourselves.” 
                                                                                                                        – Stephen Covey

Hello to all…

There was a time I used to think, “I have so much to do in so little time”. I didn’t know where to start and how to finish all my work and this continued for years.

Whereas now I finish all my chores and also get time to spend with myself or my loved ones.

Believe me, it’s quite simple. It is the small efforts that make life simple and easier.

What we need to do is keep our thoughts organized and act accordingly. I do prefer to make a list and check all the points once it is done. But with time it automatically became a nature or habit per say.

Plan Ahead

First thing in the morning:  When I wake up in the morning while having tea I try remembering all the things needs to be done throughout the day. If anything very important pop ups in my mind, I save it in my smartphone checklist as a reminder. Or I take a notepad and list everything done and stick it on the refrigerator. By doing so I make sure my day is moving as planned and nothing is missing out. This is the first step to organize and plan your whole day.
You can also plan the night before going to sleep: Planning the next day before also helps you sleep stress-free.

Once we get a list of task needs to be done, we need to prioritize. Yes, this step is very important. There are people who complain, “I stay so busy the whole day, I am always working. Its either at the office or when I come home, I feel like I am always working and it drains me out. I am too exhausted to spend time with anyone else.”

Remember saying so ever? I did.

So prioritizing is very important. Continue reading “How to make time for everything you want to do- Time Management!”

Stories and Poems

Change

The moments shared, a soul could have changed
The colors came up with vibrant names……
And a death came up with your name…..
Never thought a change in life
A change came up with torturing sense…
Past made things cruel,
the present came up with uneven breathing…..
 
Was it a decision towards right or opposite???
 
Never came such thought at that moment…
 
What comes now is a thought to CHANGE…
 
Stories and Poems

Silence………..

 

 

Silence an answer for questions…….

 

a moment that keeps your mind swirling around the thoughts

 

making u feel unstable.

 

like cutting you inside and tearing you apart

 

but yet keep your thoughts in guard.

 

 

Silence as an empty room…………..

 

 

a moment of loneliness keeping you cold with
a long speech of painful words and no ears to hear
making u depressed
but yet making you strong to survive.

Silence as iced tears……………..

 

 

a moment of flowing tears with no voids to fill up
scattering u with soundless ache
and no shoulder to hold on.
but yet giving you the strength to catch yourself.

Silence in thoughts……………….

a moment of clashes making the threads of your life tangled
and unsolved, compelling you to get in deep thoughts taking you to
a trance state
but yet making you matured enough to deal with life.

Silence in noise………………….

 

 

a moment of peacemaking you feel the surrounding
and your heartbeat.
giving a reborn sensation and tangible happiness
but yet making you alone all along.

Silence comes as happiness…………

 

 

a moment making you speechless due to the rejoice within 
your heart taking you up the sky
comforting all emotions
but yet making your eyes watery.
 
 
The different phase of life with silence as a part
giving you joy and sorrow,
making you strong and weak.
judging your strength to deal with it…………..
Shhhhh…
Stories and Poems

Numb

The strings attached were broken……
The water drowning me in……………
 
I am trying hard to go up but my legs 
are stuck………………………………
 
My lips are feeling numb……………..
Trying to shout out loud for help but 
all I get is water in there…………….
 
I see the light of moon passing through
the water……………………………..
The sparkling air bubbles coming out of
nowhere………………………………
Darkness is powering over me………..
Still, I hope for a hand to hold me and
drag me out…………………………..
 
But all i feel is numb…………………
 

Continue reading “Numb”