12 Simple Ways To Cut Calories At Breakfast If You’re Trying To Lose Weight – Telegraph

If you’re trying to lose weight, cutting calories at breakfast is tricky for a couple of reasons. First thing in the morning, you want to be sure to eat a certain amount of calories—generally between 300 and 500—and you want to try to get them in the form of complex carbohydrates, protein and fiber. These are the nutrients that will get you energized and help keep you satisfied until lunch.

Unfortunately a lot of breakfast favorites tend to pack in calories in the wrong places. I’m talking about foods that are high in simple sugars and fat—things like greasy breakfast sandwiches, sweet French toast, and nutritionally weak cereals. These 12 tricks will help you cut down on those less-than-useful calories, so that you have more room to eat the healthy protein- and fiber-packed calories you really need.

Before getting started, it's important to keep in mind that health and weight loss aren't identical for everyone. If you want to lose weight, what works for you might not work for others, and same goes for the reverse. And it’s incredibly important to think about why you actually want to lose weight—and whether doing so is a healthy decision that will make you both happier and healthier. For example, for some people, focusing on calories isn't just unhelpful, it can be harmful. And if you have a history of disordered eating , you should talk to your doctor before making these, or any other, dietary changes. Even if you don't have that history, setting healthy, realistic goals and expectations is key. When setting your goals, factor in whether you’re sleeping enough and trying to keep your stress levels down, plus elements outside of your control, like health conditions and hormones. Ultimately, you have to listen to your body and mind and be kind to yourself, no matter your goals.

The bottom line: If you are trying to make a change in your body composition or weight for any number of reasons, and your doctor supports you, these tips may help you do that in a healthy and simple way. So here we go.

8 Snacking Tips For Weight Loss – Telegraph

Marija Mandic / Stocksy

Snacking for weight loss is a thing, as counterintuitive as that sounds. Eating more often to lose weight? Yup, it can work. "People trying to lose weight may want to skip snacking in order to cut calories, but then you tend to become extra hungry between meals," Samantha Finkelstein, R.D., founder of Nerdy Girl Nutrition , tells SELF. "Any time your blood sugar drops and you become ravenous, it's harder to make sound food choices."

Before we get into it, though, important disclaimer: Losing weight is different for every person, so what works for someone else may not work for you. There's no such thing as a quick fix, and if your goal is to lose weight, it's important to have realistic expectations and to approach the goal in a healthy and thoughtful way. Losing weight isn't just about food intake, also; your sleep, your stress levels, your health, and your hormones can all play a role, making it a super personalized thing that looks different from one person to the next. And if you have a history of disordered eating , it's important to talk to a doctor before you begin messing with your eating habits. Even if you don't have a history of disordered eating, it's important to think about why you're trying to lose weight, and to consider what kind of energy you might need to put in to doing it—and really check in with yourself about whether that kind of effort will be healthy for you in a holistic sense. In many cases, the healthier thing is to eat mindfully, pay attention to your body, and not spend time or brainpower thinking about calories or the numbers on the scale. Again—it's personal. The most important thing is to be good to yourself.

Now let's talk snacks. Snacking is a superstar habit, even if you're not trying to lose weight. Peppering healthy mini-meals throughout your day keeps your energy stable, allowing you to power through the day, and it prevents you from overeating at proper meals . Here, registered dietitians share eight key rules for how to snack the right way.

1. Try to eat every three or four hours.

"Once you pass that four-hour mark, that’s when your blood sugar levels drop and you get into trouble," Brigitte Zeitlin, R.D., M.P.H., C.D.N., founder of the New York-based BZ Nutrition , tells SELF. Think of your eating schedule like a clock that starts at breakfast, which Zeitlin recommends having within 30 minutes of getting up. "After that, you should eat a meal or snack every three to four hours until dinner," she says. "Make sure to stay awake for at least 30 minutes after your final meal to allow for proper digestion and a better night’s rest."

2. Get the right mix of nutrients.

Snacking for weight loss—or snacking, period—can seem intimidating because you have to figure out the proper balance of what your body needs, but dietitians have some helpful guidelines. "Check the nutrition labels of what you eat, or look up the item online," says Zeitlin. "Aim for 3 or more grams of fiber and at least 5 grams of protein ." Together, fiber and protein create a super-filling combo that helps you stay level-headed until your next meal. You should also keep an eye out for sugar and sodium, two potential troublemakers. "Keep sodium below 170 milligrams per snack, and limit sugar to 5 or fewer grams," says Zeitlin. snacking for weight loss

3. Consider snacking your top priority when it's actually happening.

Multitasking is a hard habit to quit, but it's worth it to cut down on other activities when you're eating. This practice, also known as mindful eating , is based on the premise that fully concentrating on every aspect of your meal ultimately makes the food more satisfying. "While snacking, take the time to sit and eat without distractions," says Finkelstein. "Step away from your desk, the television, computer, or anything that might divert your attention from the sensation of what you're eating."

4. Turn your snack game up a notch if you're a workout fiend.

Eating right before you exercise is a recipe for stomach pain. Finish up your pre-workout snack at least an hour before you start sweating so you have enough time to digest, says Zeitlin. "That also helps you have enough energy for a really great workout!" she says. Here are a few pre-workout snacks that also happen to be low-calorie.

As for post-workout snacks , Zeitlin recommends going for one if your next meal is going to be more than four hours after you're done working out.

Julia Khusainova / Getty Images

5. Avoid the BLTs.

"Bites, Licks, and Tastes—or BLTs, as I like to call them—can add up to 500 additional calories a day," says Finkelstein. That's because people sometimes confuse grazing and snacking when they're two completely different things. "Snacking the right way means you have specific times of day that you’re eating and stopping, while grazing is a casual, constant state of eating throughout the day without really paying attention to how much you’re consuming," says Zeitlin.

6. Stay away from low-fat or "light" items.

They sound ideal, but those keywords are giveaways that the food is likely loaded with sugar and added sodium to compensate for flavor loss, says Zeitlin.

7. Actually, skip most packaged foods altogether.

The convenience is tempting, but you're often better off taking the time to make your own snack. "With pre-packaged foods, you run the risk of consuming artificial ingredients," says Finkelstein. "Not only do they not provide health benefits, they don’t tend to keep you full either." That just leads to mindless grazing to fill the pit in your stomach—not ideal, whether you're trying to lose weight or not.

8. And stock up on real ones instead.

They're the ones that come sans wrapper, or otherwise have a minimal ingredients list. "It’s best to stick with the snacks nature has given us. They have no icky additives, usually lots of good stuff like fiber, protein, and vitamins and minerals, and items like fruits and vegetables are naturally portion-controlled," says Finkelstein." Things like nuts, natural nut butters, and hummus are also good options. But the truth is, it's normal to hit snooze one too many times and need a quick bite that won't leave you feeling sluggish and bloated. "When I need something substantial in a pinch, I love Larabars, made from all-natural, real foods," says Finkelstein.

All of that sounds pretty doable, right? For some grocery inspiration, the experts share some of their preferred snacks:

Samantha Finkelstein's favorite bites:

  • 1 cup sliced raw bell peppers with 2 tablespoons hummus
  • 1 apple (if sliced, 1/2 cup) with 2 tablespoons peanut butter
  • 1 cup baby carrots with around 2 ounces sliced turkey and 1 tablespoon hummus

Brigitte Zeitlin's go-to snacks:

  • 1 serving of Greek yogurt with ½ cup of fresh or frozen raspberries
  • 1 part-skim stick of string cheese with ½ cup of grapes
  • 1 cup of edamame
Ponsulak / Getty Images

You may also like: A Total-Body At-Home Workout For Weight Loss

Common foods that increase yeast in the body – Telegraph

Normally, Candida or yeast is always present in the human body but its overgrowth can cause infections; it can be quite troublesome. Certain foods can increase the growth of yeast and that is why it becomes more important for you to know about these to be able to watch your intake/consumption. Listed below is a list of food and beverages that you should avoid to prevent an overgrowth of yeast in the body.Yeast containing foods such as breads, pizza, cakes, pretzels, muffins and rolls are made of dough that is essentially a breeding ground for yeast. Other fermented foods such as salad dressings and pickles also contain yeast and hence, are best avoided.

Alcoholic beverages

Alcoholic beverages such as vodka and beer contain yeast and so their consumption should be limited.

Sugar

Sugar acts as food for yeast and can lead to an overgrowth of the existing yeast in your body. Ice-creams, candies and other sugary savouries can be quite detrimental in the long run. Soft drinks are also high in sugar content.

Fruits

Fruits, such as watermelon and honeydew and certain vegetables, such as squash, potatoes and beets also have high yeast content.

Artificial sweeteners

Artificial sweeteners, maple syrup or honey should also be avoided because of the high sugar content in them.

Cheese

Avoid cheese. If you have a history of being lactose intolerant, milk products will decrease your capacity to fight excess yeast.

Processed foods

Processed foods such as chips and frozen foods such as sausages etc. can have hidden sugars that can cause an increase in yeast levels.

Starchy food

Starchy food, such as potato and corn are high in sugar and cause yeast excess in the body.

Beef and dairy products

Candida thrives on moulds which are found in moist and damp areas. Mould contamination is commonly found in beef and dairy products. Grains kept in silos for a long time may also suffer from mold and be prone to yeast overgrowth. Foods that increase yeast in body are also the ones with natural mold content, such as mushrooms, blue cheeses and dried meats.

It is sensible to watch your diet if you suspect a yeast infection. Foods that increase yeast in body are best avoided to control the yeast level in the body. In case of severe infections, it is advisable to consult a doctor for treatment and dietary advice.

Image source: Getty Images

Turmeric Honey Face Mask – DIY Turmeric Honey Mask for Acne – Telegraph

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Turmeric & Honey Face Mask

Turmeric has been used for ages to help with both treating acne and encouraging healing. This DIY turmeric & honey face mask is very easy to make and perfect for anyone battling acne.

Turmeric as an ingredient for the skin is also helpful for in treating rosacea. It can reduce the amount of tiny red spots and breakouts that occur on the skin thanks to its skin-calming properties.

RELATED: Interested in the health benefits of turmeric? Check out our turmeric golden paste, turmeric golden milk and turmeric gummies!

This turmeric mask can also help with reducing the inflammation and redness for those with eczema. Of course, we recommend that you check in with your doctor before trying this mask on very sensitive skin or before using it on children.

Turmeric contains a photochemical called curcumin which can benefit the body from the inside out!

Thanks to turmeric’s fabulous antioxidant properties, it has been used for skin rejuvenation. Turmeric can even soften and reduce the appearance of wrinkles, giving the face a more youthful glow.

This turmeric & honey face mask is incredibly easy to make and includes just two ingredients!

You can also optionally add coconut oil to this face mask recipe. The coconut oil adds additional antibacterial and hydrating benefits. Personally, I love coconut oil on my skin so I usually add a bit to this recipe. I find that the coconut oil gives my skin a little added glow.

A word of caution, this turmeric mask will stain clothing, washcloths and even your skin. Be sure you don’t use it right before a big meeting or date. You’ll want to do a gentle cleansing after the treatment and again after a few hours to fully remove the yellow tint from your skin. Don’t worry, it isn’t long-lasting. This is a great mask to use on a lazy weekend day when you don’t have anywhere to be for a few hours.

If you’ve been frustrated looking for a way to calm your mild to moderate acne or rosacea, this turmeric and honey mask is a great skin care weapon to have in your arsenal.

Hope you love it—be sure to leave a comment if you give this diy face mask a shot. If you’re interested in learning more about the health benefits of turmeric and how you can incorporate them into your life, check out my recent post on how to make golden paste!

5 / 5 (2 Reviews)

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Make It

DIY Turmeric Honey Face Mask

Ingredients:

  • 1 teaspoon turmeric
    1 teaspoon raw honey
  • Optional: up to 1 teaspoon of coconut oil. This will add extra antibacterial properties and hydrating benefits to the mask-though it will also make oily in a way that leaves the mask less of a paste and more of a spread, so it may not go on as thick as if you left the coconut oil out altogether.

Instructions:

  1. Mix the 2 or 3 ingredients together until everything is nicely combined. If opting to not use the coconut oil, you may want to use a pinch more honey or even a few drops of water. When you’re ready to use the mask, apply to a clean, dry face. This mask shouldn’t be uncomfortable at all, but as with anything new, if you have rather sensitive skin, you may want to dry a small test area of skin before applying all over your face. Leave on for up to 20 minutes, this can be repeated weekly to help clean out pores and clear skin. Follow with a light moisturizer, or even just a tiny dab of coconut oil.
  2. You may also notice that you skin seems tinted yellow after this mask, almost giving you a jaundice appearance. I followed up with a second fresh wash cloth and most of that wiped away. There was only a tiny hint of yellow left after that. Just something to keep in mind so you apply the mask on a day or at a time when you wont need to run out the door right after.

Notes:

*A note about removing this mask. I used an older wash cloth to remove it, the turmeric will likely stain a towel if you use one, I learned this the hard way a couple years ago and was prepared this time. Good news is that if this happens to you and you used a white washcloth, once it is fully rinsed out, you’ll have a fantastically happy spring yellow cloth that can be used for removing future masks.

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Keep These Diet-Busting Ingredients Out of Your Smoothie If You Want to Lose Weight – Telegraph

If weight loss is on your list of New Year's resolutions, you'll soon be putting together a healthy meal plan (let's just enjoy the holidays first, OK?), and no doubt there will be a few smoothies thrown in there. Smoothies are a great option for a healthy breakfast or snack because they are easy and quick and you can pack a lot of nutrition into just one glass.

Smoothies can quickly turn into dessert (and I don't mean this healthy blueberry cheesecake smoothie), though, if you aren't careful about what (and how much) you throw into your blender.

We spoke with holistic nutrition consultant Julia Visser to find out which foods to keep out of your smoothie if you're trying to keep it weight-loss friendly.

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Chocolate Chips

We'd all love for our smoothies to taste just like a chocolate milkshake, but if you go this route, the calories and sugar can add up fast. One-quarter cup of semisweet chocolate chips will add 280 calories and 32 grams of sugar to your smoothie! You can slash major calories and all of the sugar by subbing cacao nibs or unsweetened cocoa powder instead. If you can't resist that chocolate milkshake, try this vegan chocolate milkshake smoothie instead.

Honey

Just because Winnie the Pooh can survive off honey doesn't mean that you can (not that we don't love his little bear belly). Lots of smoothie recipes include honey (or other liquid sweeteners), but they aren't necessary. Just a few tablespoons of honey can add almost 200 calories to your smoothie. Fruit is plenty sweet on its own, so there's really no reason to add extra sweeteners on top of it. Visser also suggests using spices like cinnamon and vanilla to "give a smoothie plenty of sweetness without the added sugar." This almond strawberry-banana yogurt smoothie is sweet as can be, with no added sugar in sight.

Too Much Nut Butter

We are big (OK, huge) fans of peanut butter, but you've got to keep the spoonfuls in check if weight loss is your goal. Visser says, "Nut butters are great for satiety, which can actually help with weight loss." A tablespoon of peanut butter carries about 100 calories, and that is just for the no-sugar-added varieties. We won't deny you if banana and peanut butter is your thing, but it's best to measure out the nut butter until you've done it enough times to easily eyeball it.

Fruit-Flavored Yogurt

Yogurt gives smoothies their, well, smooth texture, and avoiding the fruit-flavored varieties is "key to avoiding too much sugar," according to Visser. An eight-ounce container of plain, nonfat Chobani yogurt has only four grams of sugar, but if you opt for the Banana Fruit on the Bottom instead, you'll be getting 14 grams. That may not seem like a big difference, but it adds up. If you want to get that sweet fruit flavor, stick with real fruit so you can get some fiber. Here are a few yogurt-powered smoothies to get you started.

So, what's your favorite healthy smoothie ingredient?

Image Source: POPSUGAR Photography / Cera Hensley

Cough Drops Made from Scratch with Natural Ingredients – Dr. Axe – Telegraph

If you’ve ever perused the astonishingly large (and depressingly unnatural) selection of cough drops and throat lozenges at your local drug store, you may have found yourself wishing for simple and wholesome cough drops, made without all the refined sugar (or artificial sweeteners) and the long list of odd, unpronounceable, and possibly problematic, additives.

Maybe, like me, you just aren’t fond of the overpowering flavor of menthol (I can’t suck on one for more than a minute or two without taking a break), which seems to be in almost every flavor. Or maybe you really want to use organic ingredients, specific herbs, and be totally sure the cough drops are safe for everyone in your family.


How to Make Homemade Cough Drops

Good News: If you have a little time and patience, making your own herbal honey cough drops or honey candy drops is reasonably easy.

Honey Herbal Cough Drops

Unlike the “honey” cough drops at the store, these drops are made from real honey with no other sweeteners. Plus, they’re flavored with real herbs.

Herbs for coughs

  • Basil
  • Cypress (helps calm coughs, clear congestion, and loosen phlegm)
  • Echinacea
  • Elderberry juice
  • Eucalyptus (helps open nasal congestion)
  • Frankincense (especially good for phlegmy cough)
  • Ginger
  • Lavender
  • Lemon peel
  • Oregano (shown to help fight upper respiratory infections)
  • Peppermint (shown to help calm coughs)
  • Rosemary
  • Thyme

Herbs for Sore Throats

If your sore throat is part of an upper respiratory infection you may want to include some of those herbs listed above for coughs, as well as one or more of the following.

The herbs in this list are also useful for sore throats due to talking or singing too much.

  • Cayenne powder
  • Fenugreek
  • Juniper berry
  • Licorice root
  • Marshmallow root
  • Slippery elm bark (especially good for dry, irritated throats)

Method:

Pour 1 ½ cups of boiling water over the herbs of your choice. (I used 6 tea bags of a commercial throat-soothing herbal tea blend; you can use 6 tablespoons of the dried herbs of your choice or up to a cup of dried herbs if you want really strong cough drops).

Allow the herbs to steep for at least 20 minutes or until the water is cool. Squeeze the liquid out of the herbs and discard them. Strain the resulting tea.

Combine your herbal tea with the honey in a small, deep saucepan with a heavy bottom (tall sides help prevent boil-over; a heavy bottom helps prevent scorching).

Clip a candy thermometer to the side, with the tip in the liquid but not touching the bottom. Bring to a boil and simmer, stirring frequently, until the temperature reaches 300°F.

As the mixture thickens and condenses, you may need to tip the pan sideways to take an accurate reading. This will take somewhere in the neighborhood of 30 minutes — to help you plan — but you need to go by the thermometer, not the clock, to get good results.

Be careful! Boiling sugar syrup is hot and it will stick to your skin and cause a nasty burn if it spatters or spills on you. If you don’t have a candy thermometer, set a glass of ice water next to the stove and periodically drop a single drop of your boiling mixture into the water. At first, the drop will just disburse into the water. But as cooking proceeds the drop will first hold together in a soft ball you can flatten, then dent, with your fingers when you fish it out.

Finally, a drop of boiling syrup will get so hard you can’t even dent it between your fingers the instant it hits the water. This is the “hard drop stage,” which is your goal.

While the syrup is cooking down, prepare your pan. It’s also a good time to cut pieces of waxed paper or cellophane to package your drops. I use wax paper, cut into 3-inch-by-4-inch rectangles. When your syrup reaches 300°F, or the “hard drop stage,” immediately pour it into your prepared pan to cool, using a silicone scraper to get it all out of the saucepan.

Immediately fill the saucepan with hot water. Don’t use cold water because it will instantly turn the remainders rock hard, causing tedious cleanup.

Allow the mixture to cool until you can just handle it without burning your hands. This will take 15 to 30 minutes, depending on the temperature of your room. Lay out a clean silicone sheet or length of wax paper to work on and dust it with the anti-stick powder of your choice. I usually use tapioca flour, but I’ve also used a Mexican hot cocoa blend of cocoa powder, a little sugar, hot pepper powder, and ground cinnamon, which was dynamite!

When you can handle the mixture use a knife or scissors (dip into cold water between cuts to minimize sticking) to cut the hardening mixture into long strips and then drop-sized bits and place them on your powdered work surface.

You can shape them a little to round the corners as you go, but don’t dawdle, as the workable stage is fleeting. Once they are all shaped, toss them, a few at a time, into a jar with ¼ cup of your anti-stick powder, and give it a shake to cover all sides.

Tap off the excess and wrap each one securely. Then place the wrapped drops in a jar with a tight-fitting lid.

Honey drops are water magnets and if there is any humidity in the air the outsides of the drops will start to get tacky quite rapidly (a few hours at high humidity will create little puddles). You can still rescue them by shaking them in a jar with your anti-stick powder, but they will soak up more of it. You may be tempted to skip the wrapping step, but don’t: there is a reason commercial cough drops are wrapped. If honey-based drops, even those well-dusted with anti-stick powder, aren’t wrapped individually they will stick to each other and eventually become one large drop (in hot, humid weather this can happen in just a few hours).

Store your jar in a cool location and use your drops as needed to soothe your throat and calm coughs.


Other Homemade Cough Drop Recipes

Here are a few variations you may also want to try:

Pure Honey Cough Drops

Sometime you just want plain honey drops (yeah, they are pretty much honey candy — yum!). These are also an excellent choice if you are worried about using herbal cough drops while pregnant. Prepare as for Honey Herbal Cough Drops, but don’t add anything to the honey. Since you are not adding water, the cooking process will take much less time; just be sure to heat the honey and slowly at first, as it can scorch more easily than diluted honey will.

Honey Cough Drops with Essential Oils

Prepare as for Honey Cough Drops, but add a few drops of a pure essential oil, such as ginger, peppermint (especially good for coughs), lemon, lavender, oregano, juniper berry, eucalyptus and/or frankincense just before pouring the hot mixture onto the pan to cool.

Honey Cough Drops with Natural Fruit Flavor

Prepare as for Herbal Cough Drops, but replace the herbal tea with unsweetened fruit juice. Elderberry juice is an especially good choice as elderberry has been shown to reduce the duration and severity of the flu and colds. A friend of mine uses fresh-squeezed organic lemon juice for honey-lemon drops.

Cough Syrup

Sometimes a drop isn’t a good option (such as when you are falling asleep). If you need a soothing liquid cough syrup, try a spoonful of plain honey before bed, a remedy that has been shown to be more effective at reducing nighttime cough frequency than the over-the-counter drugs dextromethorphan (DM) and diphenhydramine. (1)

Or whip up a batch of our essential oil-enriched homemade cough syrup, either of which will give you relief without resorting to a syrup with potentially problematic ingredients. And be sure to give prescription syrups containing the narcotic codeine a pass. They just aren’t worth the risks.


Homemade Honey Herbal Cough Drops

Total Time: 2 hours

Serves: 4 dozen drops

Ingredients:

  • 1 cup pure honey
  • 1 cup strong herbal tea
  • 1/3 cup tapioca flour, arrowroot flour, powdered slippery elm bark, vitamin C powder, or even unsweetened cocoa powder spiked with ground hot pepper and cinnamon
  • candy thermometer
  • heavy-bottomed saucepan
  • silicone cake pan, silicone cookie sheet or cookie sheet greased with coconut oil (or candy molds, which will save time later, but are completely optional)
  • wax paper or cellophane (for wrapping drops)

Directions:

  1. Pour 1 ½ cups of boiling water over the herbs of your choice.
  2. Allow the herbs to steep for at least 20 minutes or until the water is cool. Squeeze the liquid out of the herbs and discard them. Strain the resulting tea.
  3. Combine your herbal tea with the honey in a small, deep saucepan with a heavy bottom
  4. Clip a candy thermometer to the side, with the tip in the liquid but not touching the bottom. Bring to a boil and simmer, stirring frequently, until the temperature reaches 300°F.
  5. As the mixture thickens and condenses, you may need to tip the pan sideways to take an accurate reading
  6. While the syrup is cooking down, prepare your pan. It's also a good time to cut pieces of waxed paper or cellophane to package your drops. I use wax paper, cut into 3-inch-by-4-inch rectangles.
  7. When your syrup reaches 300°F, or the "hard drop stage," immediately pour it into your prepared pan to cool, using a silicone scraper to get it all out of the saucepan.
  8. Immediately fill the saucepan with hot water.
  9. Allow the mixture to cool until you can just handle it without burning your hands. This will take 15 to 30 minutes
  10. Lay out a clean silicone sheet or length of wax paper to work on and dust it with the anti-stick powder of your choice.
  11. When you can handle the mixture use a knife or scissors (dip into cold water between cuts to minimize sticking) to cut the hardening mixture into long strips and then drop-sized bits and place them on your powdered work surface.
  12. You can shape them a little to round the corners as you go, but don’t dawdle, as the workable stage is fleeting.
  13. Once they are all shaped, toss them, a few at a time, into a jar with ¼ cup of your anti-stick powder, and give it a shake to cover all sides.
  14. Tap off the excess and wrap each one securely. Then place the wrapped drops in a jar with a tight-fitting lid.
  15. Store your jar in a cool location and use your drops as needed to soothe your throat and calm coughs.

If You Want to Lose Weight, Here's Why You Should Try Matcha – Telegraph

Ready to take your morning caffeine habit to the next level? It may be time to replace your loose leaves or cup of coffee with matcha. A powdered form of steamed and dried green tea leaves that has been used in Japanese tea ceremonies for centuries, matcha tastes like a grassier, brighter version of the regular stuff. Think of it as the "healthy espresso of green tea," say David Mandelbaum and Jessica Lloyd, owners of matcha purveyor Panatea. So just how healthy is the green powder? A study found that one serving of matcha has 137 times more disease-fighting polyphenols, called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips — the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it's no wonder that matcha just may be the new superfood. Read on for why it could just be a miracle in a mug.

Weight-loss concentrate: EGCG has been shown in some lab studies to boost metabolism, and other research has shown that EGCG may help stop the growth of new fat cells. While more studies are still needed to confirm results in humans, add to this the fact that drinking green tea instead of sugary drinks can help you save calories, and opting for a healthy matcha-based drink (like this lower-calorie version of Starbucks's green tea latte) may just be a wise weight-loss decision.

Disease-fighter: The concentrated levels of antioxidants in matcha are hard to beat, especially considering catechins in green tea have been shown to have cancer-preventing as well as immunity-boosting effects, including helping prevent high-risk health workers from catching the flu.

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Daily detox: Matcha may just help keep your body functioning in tip-top shape; a lab study in rats with type 2 diabetes found that a daily dose of matcha provided a protective effect on their liver and kidney systems. Other research has found that green tea drinkers had a 33 percent lower risk of developing type 2 diabetes by helping reduce blood glucose levels — the more green tea they drank, the lower the risk.

Jitter-free energy: A serving of matcha has less caffeine than an espresso, but its nutrient makeup just may give you more energy. Because the tea leaves used to make matcha are protected from sunlight before being harvested and steamed, the leaves retain much of their natural chlorophyll (which is why matcha is so green), a substance that has been shown to help boost energy. Plus, green tea is an excellent source of the mind-calming amino acid L-theanine, which means you may just feel more awake and alert without the late-afternoon caffeine crash.

When buying matcha, be sure and check each product so you know you're buying high-quality tea with the most health benefits. "The more vibrantly green the matcha is, the higher the chlorophyll and amino acid content," David and Jessica advise. Also, check labels and watch out for additives and sugars, which some matcha products contain. For the perfect cup, David and Jessica recommend heating water until near boiling (180°F) and whisking in matcha powder in a "M" or "W" motion.

Image Source: POPSUGAR Photography / Anna Monette Roberts

A DIY Face Mask Recipe For Sparkling Skin – Telegraph

If you’ve read my 3 step home facial for glowing skin I probably don’t need to tell you how natural ingredients can do wonders for your skin! Today I’m going to show you how to whip up my diy face mask using cosmetic clay.

  • Similar to my hydrating homemade face mask for glowing skin, this is one of the best recipes I know to get your skin sparkling again! You can use it once a week to help clean and energize the skin by gently exfoliating and improving blood circulation.
  • Clay face masks can help treat blackheads, spots and other blemishes by unblocking pores, alleviating toxins and balancing out or replenishing the natural occurring oils of the face.
  • I’ve found that the natural cosmetic clay itself has the capability to absorb any excess oils, grime and other unwanted toxins from the skin. As well as exfoliating and toning, it will also promote the growth of new cells! The active properties in herbs, oils, fruit powders, milks and essential oils will all give your diy mask even more benefits.
  • Better yet, all the recipes below can be tailored to suit your own needs! If you have oily skin, go for green or yellow clay masks with the addition of organic fuller’s earth. Sensitive skin will thank you for using white or pink clay, as will dry skin.
  • The recipes below will last for 2 weeks without a preservative and 6 months with a preservative. But they must be stored in air tight containers. I found these mini clip top glass storage preserving Jars On Amazon are perfect if I’m giving these as a gift. I usually double up on the recipe too, as the recipes below are only enough for a couple of treatments.

How To Make A Mature Skin Face Mask


This homemade face mask not only helps to combat those wrinkles and encourages new cell growth, it smells absolutely divine.

I’ve chosen white clay so that it’s gentle enough to be used on both sensitive and dry skin. I’ve added honey as well, because it’s great for so many things! Its addition here can help moisturize the skin, kill bacteria and fight those evil wrinkles.

All the essential oils have been chosen specifically for their rejuvenating and regenerating qualities. They will brighten up dull and aging skin, leaving it looking fresh and nourished.

Here’s What You Need To Make This Clay Mask

Method:


Step 1. Place the water into a clean bowl and add the preservative if using (see note on small weighing small amounts).


Step 2. Sprinkle in the clay and leave to stand for a couple of minutes until the clay has begun to dissolve, and then stir well.


Step 3. Stir in the milk and honey. You can also add a little more water at this point until you reach a consistency that you are happy with.


Step 4. Add the essential oils and transfer to an air tight container.

How To Use Your DIY Face Mask:

These diy face masks are so simple to use, and just take a couple of steps to get going.

  1. Make sure you cleanse your face, removing any traces of makeup. If you don’t wear makeup, do this regardless.
  2. I always rub a little lip balm on my lips before applying the mask as it stops them drying out. You can learn how to make your very own lip balm, or you could also use Vaseline.
  3. Using either a brush or a clean finger, apply a thin layer across the face, being careful to reach those creases around the nose and mouth. Be careful not to apply too closely around the eyes or on the eye lids; just stay out of this area all together.
  4. At this point, you’ll want to let it dry for around 10-15 mins. If I’m on my own I’ll just get on with the laundry or something to occupy the time. If I’m with the girls I’ll mix up some frozen margaritas, cut some cucumber for our eyes and make a spa day of it!
  5. When it’s time to take it off, pull some faces and smile for a bit. This will help loosen old skin cells and crack the mask to make it easier to get it all off.
  6. Remove by rinsing with warm water. I wouldn’t leave it much longer than 10-15 minutes, as you won’t get any further benefits after that.
  7. You can use any of these face mask recipes once a week as maintenance.

Green Clay Face Mask For Oily Skin

This Green Clay mask is packed full of minerals, smells fresh yet earthy and has a natural pale green colorant. I find this clay is particularly beneficial for problem or acne-prone skin, as it has wonderful cleansing abilities when teamed with the fuller’s earth. It will draw out any unwanted toxins or impurities and then shrink the pores to stop them getting back in.

Both the essential oils have been chosen to combat greasy skin for their wonderful ability to tone and balance out the oils.

Ingredients:

This diy face mask is made in the same way as mature skin mask, adding the fuller’s earth with the clay.

Healing Strawberry Face Mask For Sensitive & Dry skin

Pink clay, also known as rose clay, is particularly good at boosting circulation and removing dead skin cells. You’ll be left with a clean and healthy looking glow to the skin.

The fruit powder is packed with vitamins and enzymes and has all the same goodness as their fresh alternative only without the short shelf life!

Rose essential oil is one of the most expensive oils on the market but it’s also one of the most effective in skin care. It moistens and plumps up the skin, reducing fine lines and improving elasticity. It’s also known to stimulate the nervous system, naturally relieving anxiety. And of course let’s not forget about its heavenly floral scent. Packed full of vitamin A, carrot seed oil will help rejuvenate, smooth and soften skin.

Ingredients:

This organic face mask made in the same way as mature skin mask, adding the strawberry fruit powder once the clay has been mixed with the water.

How To Gift A Homemade Face Mask

Homemade face masks make for very original and creative homemade gifts, add a label and you are good to go 😉

There you have it! Some great DIY face mask recipes using clay, now check out how to mix up a wonderful homemade face mask for glowing skin in a flash, or try these homemade face masks using just things already in your kitchen cupboard.

Summer Skin Care: Home Remedies For Flawless Skin – Telegraph

Highlights

  • Summers in India are every beauty conscious person’s nightmare
  • Sun tans the skin, hot winds cause skin damage, and dust clogs the pores
  • It’s time to raid the kitchen and follow some grandma’s tips

Summers in India are getting hotter year-by-year, meaning every beauty conscious person’s nightmare. The

sun tans the skin severely, hot winds cause skin damage and the dust and grime clog the pores. Beauty products abound in the market, each claiming to be the best for you. But, hold on! Before you loosen your purse strings for those oh-so expensive products, it’s time to raid the kitchen and follow some grandma’s tips.

  • Wash your face frequently with cold water to remove the sweat and dust that tends to accumulate on the face. Using cold milk on a cotton ball is also an option.
  • It is important to protect our skin from the harmful UV rays of the sun. Keeping our skin safe in the sun is quite important. So, don’t forget to apply sunscreen, at least 30 SPF, before you step out in the sun.

(Also Read:

6 Easy Home Remedies for Tanned Hands)

Don’t forget to apply sunscreen, at least 30 SPF, before you step out in the sun.​

  • The skin needs to be exfoliated, at least twice a week, particularly in this season to keep the glow intact. A paste of besan and milk or malai/cream with some oatmeal or turmeric and lemon will do wonders. Just rub this paste on your face and neck gently in a circular fashion and see the difference yourself. Better still, use a paste of multani mitti, or Fuller’s earth, rose water and sandalwood powder for acne prone skin; whereas take sandalwood powder, curd and add a pinch of turmeric powder for mature skin for the same purpose.
  • Cleansing your skin is equally important. There are many home remedies that are known to give good results like yogurt and honey, if applied on the face for 10 minutes will give you a nice and clean skin. Also, don’t forget to moisturise your skin regularly. Take a good moisturiser and apply it daily to keep your skin healthy and hydrated. Use a gel-based moisturiser for oily skin and water-based moisturiser for normal skin.
  • Tanning is another big problem in summers that takes a lot of our effort and time to be treated. But, not anymore! To remove tan, reach out for tomato juice. Tomato and lemon juices are good for all skin type. Mix a little sandalwood powder with these juices if your skin is too dry; multani mitti if it is oily and prone to acne; and curd and sandalwood powder if it is mature. Leave the paste on for about ten minutes and then wash it off with cold water. You could also use a mixture of honey and lime to remove tan. Apply it on your face for 15-20 minutes and then wash it off.
  • Another remedy to treat tanning is quite easy. Make a paste of raw milk and gram flour. Add a few drops of lemon juice and apply on the face. Wait till it dries off somewhat, then wash it off. Lemon juice alone acts as a natural bleacher. But, it dries the skin. Therefore, make sure you apply a lot moisturiser after that.

(Also Read:

10 Amazing Lemon Benefits: Why You Should Squeeze it in Your Food​)

Lemon juice alone acts as a natural bleacher.

  • Aloe vera is also a great remedy for summers. Freeze aloe vera juice into small cubes. You can use these frozen aloe vera juice cubes to rub your face when you come in from the sun, or before you apply make-up and even at night. It will leave your face fresh and glowing.
  • Banana is another very skin friendly fruit. Mash a banana to pulp and add some milk or egg white to it. Apply it evenly on your face and keep it for about 20 minutes. Then wash it off with cold water. Get ready to have a smooth skin.
  • Rose water is a good friend of our skin during summers. You can dab it on the face using a cotton ball in order clean and cool the face. Alternatively, you could spray rose water on your face for an instant fresh look.
  • Papaya is another wonderful option for your skin. Mash papaya to make a paste and add some lemon juice to it. Apply the paste on your face and leave it on for 20 minutes. You could also add egg white and honey to the papaya paste and apply it for 20 minutes. And, that’s it. Get ready for a soft and glowing skin.
  • Watermelon juice, coconut juice and cucumber juice are known for their cooling properties. Apply these juices regularly on your face to calm your skin from the outside heat.

(Also Read: Summer Care:

4 DIY Watermelon Juice Face Masks For A Flawless Skin)

Watermelon juice is known to have cooling properties.

Other Useful Tips:

  • One needs to eat right during summers. Eat light meals, green vegetables and fruits that are high on water content like watermelons and melons. It is always good to avoid oily, spicy food and salty, fried snacks.
  • Drinking plenty of water is a must. Six to eight glasses or 2 litres is the recommended amount. Avoid tea, coffee and aerated drinks, instead opt for fresh fruit juices, coconut water, or butter milk. If you find the taste of water little boring, then infuse it with fruits like apple and strawberries. Alternatively, you could even add lemon or cucumber slices, ginger and mint to your water and drink it throughout the day.

Summer maybe a difficult season, but these tips will definitely help you have a glowing complexion.

Why Protein Powder May Aid Your Weight-Loss Efforts – Telegraph

Check out any fitness junkie’s kitchen, and you’ll probably find a jar of protein powder lying around. Although it has a rep fit for bodybuilding competitions, protein powder isn’t just for people who are looking to boost their muscles—nutritionists say it can also help you lose weight if you use it correctly.

First things first, when it comes to health and weight loss, there is no magic bullet. Whether you want to get healthy or lose weight (and they're not always the same thing), it's a gradual process, and what works for some people doesn't work for others. If you do want to lose weight, it's important to think about why—and whether doing so is a healthy decision for your life right now. For example, if you have a history of disordered eating, you should talk to your doctor before starting a new eating plan. And even if you don't, you'll want to set healthy, rational expectations for yourself. When it comes down to it, weight loss is about a lot more than whether you throw some protein powder into your smoothie. It’s important to factor in whether you’re getting good rest and trying to keep your stress levels down, plus elements outside of your control, like health conditions and hormones. Most of all, treat yourself kindly, and don't rush the process. Success takes time.

Now, whether or not you're trying to lose weight or perhaps quell the constant hunger pangs you suspect are due to eating too little protein, protein powder may help. It's hard to overstate how important protein is, since the macronutrient is essential for building muscle and helping keep you full. And protein powder, which comes in multiple forms, is an easy way to make sure you're getting as much protein as you need (around 10 to 35 percent of your daily calories, depending on various factors) and maximizing its weight loss potential. “Protein is digested slowly and gives you more of a feeling of fullness than other macronutrients, which in turn can help you consume fewer calories,” Kacie Vavrek, M.S., R.D., C.S.S.D., L.D., at The Ohio State University Wexner Medical Center, tells SELF. It also doesn't cause blood sugar spikes, which make you feel hungry again quickly, as much as more sugary or carb-laden foods.

“Having a protein shake as a snack when you have a long time (more than four hours) between meals can help keep you satiated, so you won't be as tempted to have unhealthy snacks or overeat when you do finally have your next meal,” Albert Matheny , M.S., R.D., C.S.C.S., of SoHo Strength Lab and Promix Nutrition , tells SELF. Plus, protein powder can help you increase your protein intake without adding a lot of extra calories or fat, thus potentially leading to weight loss, he explains.

Consuming enough protein also helps prevent muscle loss, which is important because muscle is more metabolically active than fat—any time muscle is lost, your metabolism can decrease. That's why Matheny recommends making sure to get protein in within 30 minutes after strength training to refuel glycogen (i.e. energy) stores in your muscles. Your body is primed to take in nutrients to help repair your muscles after you work out, which is why timing is important, he explains.

But not all protein powders are created equal. Plant-based forms often digest more slowly than other varieties, Sam Accardi, R.D., L.D.N., lead dietitian for the Charge Group , tells SELF. And if you reach for a whey-based protein powder , check to make sure it's not loaded with artificial sweeteners. Also, protein powder can torpedo your weight loss efforts if you don’t use it properly, Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living a Real Life With Real Food, tells SELF. Protein shakes can get a bit of a health halo, but they do contain calories, and taking in too much of anything can lead to weight gain, Warren says.

If you're ready to hop on the protein-powder bandwagon, Warren suggests looking for one with 12 to 15 grams of protein for serving. “The ones that are higher are most often combinations with added sugars, added amino acids, vitamins, and other ingredients that are not needed in excess,” she says. Once you're set on that front, just make sure you're not consuming so much protein you're suddenly feeling bloated —a common sign you're going overboard.

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