Nutritional Facts of Fruits – Part 1

Food that we ate in our daily life, fruits are considered as a most healthy food that available to us. At present we are having thousands of varieties of fruits available in the market. Each of the fruit having their own respective benefits that helps a lot to our human body.

Fruits are having a large amount of vitamins, minerals and many more that benefits to human body. Vitamins and minerals occur actually in the fruits and always better to eat fruits to gain vitamins and minerals.

Nutritional Facts of Fruits

If you find that eating fruits are becoming bore then just change the menu to some dried fruits to your breakfast. At least eat a small fruit half an hour before and after your regular workouts. Make it as a mandatory that having a complete bowl of fruit near your TV table. Once you implemented all these steps in a great way in your daily diet, then automatically find that you a have a lighter body which helps to your life.

Welcome to all to know the best benefits of some fruits.


Ackee Fruit

Ackee is a plant that gives a sweet, delicious and nutritious fruit which commonly found throughout Caribbean. Ackee fruit is high in protein gain and also having low calorie with great vitamin B and vitamin C and also other like zinc, potassium and calcium. This fruit tastes like scrambled eggs. Add little salt and little bit of cod fish and oil to a great taste which serves as a best taste meal. This fruit greatly reduces your risk of becoming constipated. Having plenty of Ackee might help you to lose your weight and also reduces risk of heart diseases and type 2 diabetes. It functions your central nervous system. A small bunch of crushed Ackee leaves is applied to forehead to alleviate headaches.




2. Black sapote:

Black Sapote

This black sapote is a delicious beverage, the pulp of this fruit can be either eaten raw or, in most of the cases it should be mixed with milk or juices. It also used in the preparation of ice-cream and liquors. It is the easiest option to gear up on vitamin ‘C’ which enhances our resistances against bacteria and viruses around us. It’s having a good source of potassium. In general human beings require more than 100mg of potassium every day. This fruit contains an amount of 350mg of potassium. Black sapote is a fruit that packed with lot of minerals and vitamins including iron which is a part of red blood cells and helps for hemoglobin production.


3. Calabash:

Calabash Fruit

Calabash is a special type of tree which commonly found in central and South America. This calabash is very useful for reduction of blood pressure and also used to clean wounds, also to treat hematomas and tumor. Warm the fruit and apply it at area of burns and also uses for reduce the infections. This fruit should be fried or added to soups. These leaves should be toasted and combined with other ingredients for make as a drink and serves at your lunch.





4. Dates:


Dates are come under list of dry fruits. Majority of the water content should be removed naturally. Dates, is the staple food of Middle East Countries. The scientific name of dates is phoenix dactylifera. Dates help in fighting constipation, heart problems, abdominal cancer and diarrhea. It consists of nicotinic content majorly helps in healing any kind of intestinal disorders. Consuming dates daily leads to increase the friendly bacteria growth in the intestine. Dates consume high quantity of proteins, sugar and fats. Having dates with addition of cucumber paste helps to solve the problem of over-slimming. A woman needs 300 extra calories during the period of pregnancy. Each date contains 24 calories approximately. These are highly beneficial in the treatment of sexual weakness; it also increases sexual stamina and sterility which was caused by functional disorders.


5. Emblic:


This Emblic belongs to Euphorbiaceae family. There are many health benefits of emblic(also known as Amla). It consist of vitamin-C which helps in nourishes the brain and mental functioning, strengthens the lungs. It enhances urinary system, increases skin health. It also acts as as body coolant. It widely used in ayurvedic treatment. It contains huge amount of vitamins and minerals like calcium, Iron, Phosphors. It also used in many hair tonics because it helps for hair growth and pigmentation. Eating fresh Emblic or applying its paste on hair roots which improves hair color hair growth. Drinking of embic(Amla) juice with mixture of honey helps for improving eye sight.




6. Feijoa:


Feijoa is also known as pineapple guava which is a delicious fruit of South America. It having low calories(100gms of fresh Feijoas contains 55 calories). It is a cholesterol free fruits which is loaded with huge vitamins and antioxidants that helps to free from illness. It helps the human body to develop resistance against infections that cause harm to our body. It help’s in different ways that is, It protect from free radical damage, reduces risk of cancer, improves wound healing, improves lung health, reduces the chances of anemia, improves nerve function, prevent frequent diseases, reduces chance of osteoporosis, reduces depression chances and helps to improve short term memory.



7. Grape fruit:

Grape fruit

Grape fruit which is imported into Europe from popular countries such as Brazil, Jamaica, Cyprus and South Africa. Grape fruit works on appetite suppressant when compared to other foods. It is a perfect remedy for influenza to minimizing the acidity level of body as well as many other serious conditions. This grape fruit itself contains valuable and natural ‘quinine’ which uses in the treatment of malaria. The usage of the fruit pulp or juice helps to recover from fever and reduces the burning sensation occurs at the time of body reaches high temperature. It also power up the whole immune system. Grape fruit juice helps you dispel your general tiredness that caused by your routine and boring work.




8. Huckleberry:


The huckleberry is the one of the varieties in berries family. This is available more in North America. This is a variously called as hurtle berry or whortleberry. The leaves of these plants are used for tea during the season of winter. Huckleberry is rich in antioxidants and also used for herbal medicinal preparations. It improves your blood flow to the heart and keeps your heart healthy. This majorly helps to keep your blood vessels strong and reduce risk of increasing atherosclerosis. This beneficial work done by huckleberry is due to the component called antocyanins.


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7 Natural Face Packs for Skin Whitening

In the present days every individual wants a fair and glowing face and skin. In order to attain the fairy look, we are trying new techniques which include homemade remedies for glowing skin, face packs for both dry and oily skin. There are many companies that are providing these face packs in the market. But, it is proven that the homemade face packs are giving the best and fastest results for those who want a glowing and white skin.

7 Natural Face Packs for Skin Whitening

Homemade Face Packs for Fairy Look

There are many natural face packs that can be prepared with the items available in your kitchen or surroundings. Generally, the face packs available in the market contain chemicals which are not suited for the skins of many people. So, here are the best natural face packs that whitens your skin.

1. Sour Curd and Oatmeal Face Pack

Oats are not only used for Low Carb recipes, but also for face packs to make your skin glowing. The pack that is made up of oatmeal and sour curd gives the positive and best results and helps you to regain the fairer skin that you love.

Sour Curd and Oatmeal Face Pack


  • Oats -1 cup
  • Sour Curd- 1 cup


  • Take a cup of Oats and soak them in the water for the whole night.
  • The Next Morning grind them into a paste and mix the paste with the Sour Curd
  • Apply the pack to your face, leave it for some time and wash it with cold water to get best results.

2. Milk Powder and Coconut Water Pack

The rich milk proteins and lactic acid in the milk powder are very essential for skin glowing. Coconut water has essential nutrients that are very helpful for skin glowing. Mixing these two and applying the pack to your skin makes your skin look fairer and smooth.This is one of the easiest and quick facial pack where all the ingredients can get from the kitchen.

Milk Powder and Coconut Water Pack


  • Milk Powder- 1 teaspoon
  • Coconut Water – 1 cup


  • Mix the milk powder and coconut water to make the pack
  • Apply the pack evenly on your skin and face
  • Leave it for some time and wash with normal water and feel the difference.

3. Turmeric and Tomato Face pack

Turmeric is the nature given gift to humans for the maintenance of the skin. The use of turmeric has started many years ago and followed till date by many of the people. Turmeric when mixed with the tomato pulp gives the best results for the skin and make it look fairer and white. As everyone knows that turmeric is the best antibiotic ingredient which also have the powerful medicinal values to treat a wide range of body conditions. It is also helps quickly to make your skin glow.

Turmeric and Tomato Face pack


  • Turmeric Powder – 1 Cup
  • Tomatoes – 3


  • Grind the tomatoes and make the juice
  • Mix the turmeric powder and tomato juice to make the pack
  • Apply the pack evenly on your face and skin, leave until it dries and then wash it with regular water.

4. Gram Flour and Malai Milk Cream Face Pack

The Milk cream or Malai is best suited for those who have dry skin. This pack works great for those who are dealing with flakiness and dry patches on the skin. This pack also works well on the dryness and induces the whitening into the skin, thereby giving a whitening effect to you.

Gram Flour and Malai Milk Cream


  • Milk Cream – 1 Tea Spoon
  • Gram Flour or Besan – 1 cup


  • Mix the 1 tea spoon full of milk powder with the gram flour to make a pack
  • Apply the pack evenly to the face and skin
  • Leave for 20 minutes and wash it with cold water to get the best results.

5. Milk Powder and Lemon Juice Pack

This is the best pack for oily skin and is  made using milk powder which is very rich in proteins and make your skin glow like never before. Lemon juice and honey are the best sources for the skin glow. These both can be taken into our body or can be applied to our body to get the best glowing to our body.

milk powder and lemon juice pack


  • Milk Powder – 1 Cup
  • Lemons – 4
  • Honey – 1 teaspoon


  • Mix all the ingredients and make the perfect pack
  • Apply the pack evenly and gently to your face and skin
  • Leave it for 10 minutes and wash it carefully
  • Apply the pack daily for fast and better glowing of skin.

6. Sweet Almonds Pack

Almond oil when heated indirectly and applied enhances and regulates the blood circulation in our body. Blood circulation gives the best results for skin glow and makes your skin look young and rejuvenated. The same results can be given by preparing a simple face pack with almonds.

almonds and butter milk face pack


  • Almonds- 4-5
  • Butter milk or Malai- 1 cup


  • Take 4-5 almonds and soak them in water for the whole night
  • Next day ground them into a paste and mix it with with butter milk or malai to prepare the pack
  • Apply the pack and leave it for 10 minutes
  • Wash it with regular water in a scrubbing motion.
  • Use this pack daily to wear out dead cells and gie the young and glowing skin.

7. Strawberry and Honey Pack

Strawberries are the delicious fruits that are very useful for skin glowing and whitening. These fruits contain the ellagic acid that makes your skin look white and glowing. There are many health benefits with strawberries that makes you live and look healthy. This pack is very well suited for those who have oily skin.

Strawberry and Honey Pack


  • Strawberries – 2-3
  • Pure Organic Honey – 1 teaspoon


  • Take the strawberries and grind them into paste.
  • Add the paste wit the pure organic honey and mix well. This looks like a delicious dish, but don’t tempt and take it.
  • Apply the pack to your face and skin and leave for 10 minutes and wash it with cold water.
  • Apply it for 2 times a week to get better results.

These are the 7 best natural packs that can be prepared simply in your home and applied to your face and skin. All these packs give a spa feel to you and makes your skin glow. Before preparing and applying these packs check yourself whether your skin can adjust to the packs or not.  Apply them only if your skin doesn’t show any side effects. Try these skin whitening homemade remedies to get a fair and glowing skin.

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Easy Ways to Cut Down Your Extra Calories

Over Weight is one of the major problems faced by the maximum percentage of people these days. So let of focus is laid on the weight loss, how to reduce weight, taking low carb diet and how to burn calories. There are some natural ways to cut your calories without you recognizing it. The most important thing that we have to take care is about the fat loss but not the muscle and immunity loss.

Simple Tips to Cut the Calories at Home

Here are the 10 natural and simple ways to cut the extra calories in your body.

1. Eat with Left Hand

This may sound crazy but it is the best way to cut the calories. Switching between the hands makes you eat slowly as it is different from the regular eating habit, so it makes you to slow down and makes you to eat less. For example if we go to a movie we eat a lot of pop corn concentrating on the movie. Now just switch your hands and you can observe that you are eating less when compared to the other hand.

Eat with your left hand

2. Chew Your Food More

The most famous medical dictionary from 1903 has suggested chewing each bite for 39 times and our ancestors used to say chew it 54 times. The no of times you chew is not concerned always, but chewing makes you taste the food better but also slow you down when eating. So make sure to chew your food.

Chew Your Food More

3. Sniff an Apple or Banana

This is also a very effective solution to cut your calories without cutting your food. There are food items like baking bread or grilling steak which makes your mouth watering in the same way there are some foods whose smell controls our appetite. Bananas and Green Apples are the best foods whose smell makes you to control your hunger and cut your calories. It is also confirmed in many studies that this is the correct the phenomenon.

Sniff banana or green apple

4. Drink Prune Smoothies

Many Researchers and scientists has confirmed that eating 4 to 5 prunes everyday will show a great result in weight loss and brings a healthy and attractive body to you. There is a wrong saying that taking of prunes keeps up your weight but the fact is that Prunes have high fiber content which makes you feel full stomached and make you to stay like that. This avoids you from taking excess food in the remaining day. You can also make low calorie smoothies with these prunes.

Drink prunes smoothies

5. Prefer Snacks for Afternoon

The Journal of the American Dietetic Association has published that taking snacks in the Afternoon results in efficient and fast weight loss in human body. As there is a very little gap in between the breakfast and lunch than lunch and dinner many people take the meal regularly, but it results in the increase in weight, so it is advised to take the snacks in the afternoon to see the fast and effective weight loss in your body.

Prefer Snacks for Afternoon

6. Morning Exercise

The Brigham Young University studies have confirmed that the people who work out in the morning will reduce their appetite and boost their physical activity throughout the whole day. But the appetite reducing effect lasts for a short time until the heat in the body gets reduced to normal temperature.  So it is recommended to walk or do exercises for every five minutes in the morning to reduce the appetite and eat less.

Morning Exercise

7. Start your Food with a Salad

It is highly recommended to start our course of meal with a salad and eat less in the rest o meal. You may think that is impossible but, the recent observations Pennsylvania State University Researchers has proved that taking a salad before main course of meal will reduce the eating levels in us. To prove this they have served green salad to few people before taking the main pasta course. They have observed that the people who took the salad ate less pasta when compared to the others who didn’t take the salad.

Start your Food with a Salad

8. Order Appetizers Instead of Main Course

When you go to a restaurant you go to the main course and order some high calorie foods. The recent studies have proved that the present days burgers are 23% larger when compared to the past and the same with soft drinks which is very risky and the main causes for overweight. So, it is highly recommended to choose a salad or pasta dish form the appetizer column which does not disturb your low calorie diet.

Order Appetizers

9. Make Sweets on Your Own

Fruit Kebabs are the low calorie sweets which you can prepare in the convenience of your kitchen with which you can save up to 400 calories. Take one peach and slice it and then make a banana and make it into quarters. Now thread all the fruit pieces and apply one tbsp of honey on it. Now, grill each side for about 4 minutes, until the flesh is gone and the fruits are firm. This is the best low calorie recipe that can be prepared with the help of simple fruits and ingredients.

Make Sweets on Your Own

10. Sleep Well

In the present busy schedules of everyone, getting free time has become very difficult. The most pity is that people are not getting the time to sleep also. The recent studies have proved that most of the people are sleeping for less than 6 hours per day. This has finally resulted in extra 300 calories being taken by the Human beings. SO, sufficient sleep will reduce the hunger in us and result in the saving of up to 100 calories per hour.

Sleep Well

These are the effective and easy tips to follow to reduce the weight and gain flat tummy. In addition to these take the low calorie foods that burn the excess calories in your body and do regular exercises like yoga and towel exercises to maintain your health and get an attractive an healthy body. Follow All the mentioned tips to gain the healthy and happy life.

Nutritional Health Benefits of Raspberries

Raspberries, this fruit contain very strong antioxidants such as Vitamin C, which fight against cancer and reduces the risk of obesity, diabetes, heart diseases. It consists of high ellagic acid and anti-inflammatory properties. it is well known as nature’s candy. Raspberries are available in red, black, purple and yellow colour .Each colour berry having their own composition of vitamins, minerals and antioxidants.

Nutritional Benefits of Raspberries

Raspberries will be simply melted in your mouth because of their soft and sweet nature. They are maximum available in colours like pink, black, orange, white, and finally black. Most varieties of raspberries should be major cultivated at California only in the months of June, July, august, September and October.

There are many health benefits with these raspberries which are as follows

Prevents from obesity and blood sugar

These Raspberries will involve in the management of obesity and helps in controlling of diabetes. In the case of obesity, two compounds are focused in raspberries: raspberry ketone and tiliroside. ketone is a compound that generally available in raspberries. Where rehosmin which is used to increase metabolism in our cells and also increases enzyme activity and also oxygen consumption to our body.

Prevents and Regulates Diabetes

Increasing Immunity

Vitamin c is very essential for our body. They need to be restored regularly in our body. Here as we mentioned earlier that Raspberries are having a rich source of vitamin C. It fights against cold, flu, normal infections and diseases. Vitamin C is having high portion of antioxidant which helps to purify our blood and makes our body function strong. It clears free radicals produced in our body by certain molecules by exposure to the oxygen. These radicals will completely damage the cells also the DNA structure if not cleaned out. Raspberries are particularly act as an anti-oxidant, it slows the ageing process. In general early ageing is increasing due to the reasons of increase of pollution, exposure directly to UV rays, unhealthy food habits and heavy stress. These all will be completely come under control by Raspberries due to their rich anti-oxidant.

Boosts Immunity

Maintains Eye Health

Eating Raspberry improves the eye vision and prevents the retina from many infections and other damages. Raspberries protect the eye retina from the oxidative stress. It works effective from eye vision in form of cataract and also degenerative eye disease. It reduces the production of active oxygen in the body which linked with increasing the formation of new free radicals. These free radicals will leads to the damage of vision.

Promotes Eye Health

Controls Inflammation

Raspberries are rich in phytonutrient (These are natural commonly found in  foods like vegetables, fruit,  grain products. These having a very helpful effects while comparing with the other essential nutrients to gain for good health) and tannins that useful to prevent inflammation(it is the physical condition of the body part which becomes reddened, swollen, hot, and also painful, especially as a reaction to injury or infection.) of stomach, intestine, bones, and also cardiovascular system. They controls bone resorption which releases minerals from bones into bloodstream.

controls inflammation

Healthy Weight Loss

In general, Raspberries having low fat content with high fibre that keeps you energetic for longer. Raspberries having 95% of water content which protects from dehydration. Potassium and phosphorus will also be restored in the body. It is a low calorie fruit that keeps your body light and useful of having snacks after workout. The ketones present in Raspberries helps effectively in burning of fat that stored in abdominal region. This also helps to breakdown the lipid cells and it reduces the fat deposits in the body. These helps to reduces the capacity of the body to absorb excess fat and also It burns fat naturally and promotes healthy weight loss.

Raspberries for Healthy Weight Loss

Blood circulation & cardiovascular health

Raspberries always act as a natural blood thinning agent it also promotes healthy cholesterol which optimizes heart function in an excellent way. These Raspberries having the property of anti-coagulant which makes blood more thinner. Raspberries are recommended as a part in our regular diet. It helps to discourage clotting and dissolve clots maintaining the fluidity of the blood. The Salicylate content should be present in the Raspberries which act as a blood thinning agent. The potassium that present in Raspberries ensures optimum muscle function our body including the heart muscles.

Prevention of Heart Disease

It reduces the chances of arrhythmia (it is a condition in which the heart beats in an irregular or abnormal way) and regulates the contraction, expansion of heart muscles and optimizing the blood pumping through the complete body. The potassium content that in the berries helps to maintain the heart beat and blood pressure under control. Raspberries also contains good amount of many other minerals like, manganese, copper and iron. Where copper is essential for the production of red blood cells for the body and also folate helps to reduce anemia risk.

Reduces Wrinkles

These Raspberries works like a magic instrument on wrinkles. These can be used as a natural face mask and also protect the skin from sun rays. The energy  of antioxidant that available in vitamin C will be gradually reduces the age spots on the body. It helps for filling the minor wrinkles and gains back the youthful appearance. They can be used as a great facial mask for glowing skin. Serving of three raspberries a day can prove to be a great natural remedy for muscular degeneration.

Reduce Wrinkles

These are just some of the main health benefits. Having one cup of fresh raspberries will provide 15 grams of carbohydrates and only 5-6 grams of sugar, having a fresh raspberries(1 cup) is equal to a very good fit and healthy diet. This article provides nutritional breakdown of raspberries and possible health benefits, it also includes how to incorporate more raspberries into your daily diet.

Easy 15 Minute Dishes to Cook

The present days are running on a single key factor which is the time. Everyone is becoming busy with their daily work and are unable to take the right food at the right time. Unlike the past days, everyone is depending on restaurants and fast food centres for food. The main reason for this is the lack of time. So to reduce the time and prepare the best recipe, here are some of the healthy and tasty recipes.

15 Minute Dishes to Cook

Check out here for some easy, healthy and quick 15 minute dishes to cook. These super fast recipe ideas will gives you a lavish taste with nutritious stuff. So that you can spend less times in kitchen to have these nourishments.

1. Tarragon Chicken:

It is a healthy and fast chicken recipe which can be prepared in 15 minutes and can be a perfect week day dinner for guests. The olive and tarragon mixture makes the dish preservative because of the citrus essence.

Tarragon Chicken


  • skinless, boneless chicken breast halves 4- 6 ounces
  • salt – ¼ tsp
  • extra-virgin olive oil -2 tbsps
  • grated lemon rind – 1 tsp
  • fresh lemon juice – 2 tbsps
  • minced garlic Clove – 1
  • minced fresh tarragon – 2 teaspoons
  • teaspoon salt – 1/8 tsp


  • Wrap the chicken breast halves in a heavy duty thick plastic cover and sprinkle ¼ salt on it evenly.
  • Take the remaining ingredients and mix them well with olive oil in a small bowl.
  • Now heat a skillet and pour some oil and cook the chicken on it by applying 2 tsp of the prepared mixture on it.
  • Now change the side and again apply the mixture on the other side of chicken.
  • Cook for 2 minutes on both the sides.
  • Now at low flame apply the remaining mixture and cove and cook for 2 minutes.
  • Stop cooking and serve it in a plate immediately to enjoy the hot and delicious citrus taste.

2. Insalata Pizzas:

These pizzas are delicious and healthy with low calories and are a one-dish meal. This pizza is loaded with fresh vegetables melted cheese and cider vinegar. These are the only pizzas that can be prepared in 15 minutes.

Insalata Pizzas


  • pitas – 4-7 inch
  • bottled minced garlic – 2 tsp
  • preshredded part-skim Mozzarella cheese – 1 cup
  • thinly sliced Vidalia or other sweet onion – ½ cup
  • cider vinegar – 1 tbsp
  • extra virgin olive oil – 2 tsp
  • crushed red pepper – ¼ tsp
  • quartered grape tomatoes – 1 cup
  • pitted kalamata olives, coarsely chopped – ¼ cup
  • chopped basil leaves – 2 tbsp
  • packaged gourmet salad greens – 4 cups


  • First heat the oven to 475°
  • Now place the pitas on the baking sheet and spread the garlic paste on the pitas and sprinkle ¼ cup cheese and divide the onions among it.
  • Bake the Pitas for 8 minutes until edges become brown and cheese is bubbly
  • Mix the vinegar oil, tomatoes and fresh vegetables and make a mixture and top the Pitas with toppings and serve them

3. Chicken & Summer Vegetable Tostadas:

This is a very tasty and healthy chicken recipe made with chicken and some healthy spices. The vegetables used are rich in fiber and other nutrients. This is a fast meal that can be prepared in 15 minutes.

Chicken & Summer Vegetable Tostadas


  • canola oil – 2 tsp
  • ground cumin – 1 tsp
  • kosher salt – ¼ tsp
  • black pepper – ¼ tsp
  • chicken breast tenders – 12 ounces
  • chopped red onion (about 1) – 1 cup
  • fresh corn kernels (about 2 ears) – 1 cup
  • chopped zucchini – 1cup
  • salsa verde – ½ cup
  • chopped fresh cilantro, divided – 3 tbsp
  • fat-free flour tortillas – 4-8 inches
  • Cooking spray


  • Heat the broiler
  • Combine the first 3 ingredients and stir well and sprinkle the mixture over chicken and heat in a large non stick pan
  • Add onion and corn to the chicken and cook for 2 minutes
  • Now arrange the tortillas on a baking sheet and boil for 3 minutes with a coating of cooking spray on it
  • Now spoon the chicken mixture on each tortilla and cook for additional 2 minutes
  • Serve the chicken immediately to enjoy the rich taste of the dish

4. Vegetarian Chipotle Nachos:

This recipe is the best and healthy replacement for the beef recipes. The spicy bean mixture fills the tacos and burritos. This is a fast and easy recipe which can be prepared with a handful of ingredients in our kitchen.

Vegetarian Chipotle Nachos


  • Cooking spray
  • chopped green bell pepper- 1 cup
  • chopped onion – 1 cup
  • meatless fat-free crumbles (such as Lightlife Smart Ground) – 1-12 ounce package
  • chipotle chiles in adobo sauce – 1 – 7 ounce can
  • pinto beans, rinsed and drained – 1 -15 ounce can
  • diced tomatoes with basil, garlic, and oregano, undrained – 1-14.5 ounce can
  • chopped fresh cilantro – ¼ cup
  • baked corn tortilla chips (6 ounces) – 8 cups
  • shredded romaine lettuce 2 cups
  • diced peeled avocado (about 1 medium) – 1 cup
  • vertically sliced red onion – ¾ cup
  • shredded sharp cheddar cheese – ¾ cup
  • fat-free sour cream – 6 tbsp


  • Coat the pan with cooking spray and heat a large nonstick skillet over medium heat.
  • Combine bell pepper, chopped onion, and crumbles and cook 5 minutes, stirring occasionally.
  • Remove 1 chile and 1 tablespoon sauce from can.
  • Cover, reduce heat, and simmer 5 minutes.
  • Serve the nachos by topping with the remaining ingredients.

These are the best and fast recipes that can be prepared within 15 minutes in the convenience of your kitchen. These are healthy recipes which are delicious and easy to prepare. These are very useful recipes for everyone to follow in these busy days. So, prepare the above mentioned simple and easy chicken recipes and easy dinner recipes and lead a healthy and happy life.

Healthy Smoothie Recipes for Winter

Winter season’s weather might be terrible and irresistible because the coolness and snow. To make you feel warm, there are some hot smoothies which can be prepared easily at your home. These smoothies are not only rich in taste and texture but are also very healthy and natural. Here are the most delicious and healthy smoothie recipes that replace the sandwich recipes and pan cake recipes.

Healthy Smoothie Recipes for Winter

1.  Oaty Chocolate Hot Smoothie

Chocolate is the favorite flavor for the maximum no of people. Just imagine a delicious chocolate breakfast.  The oaty chocolate hot smoothie is the perfect breakfast smoothie made with dark chocolate, rolled oats, banana, almonds and chia seeds. This recipe is delicious and far healthier and easier than low calorie Chocolate cake recipe.

Oaty Chocolate Hot Smoothie


  • Dark Chocolate- 15grams
  • Almond milk- 200ml
  • Banana-1/2 slice
  • Almonds- 6
  • Chia Seeds- 5 grams
  • Cold water-20 ml


  • Add 15grams of dark chocolate in the almond milk and put the mixture in the microwave and heat it until the chocolate melts down.
  • Add the oats, bananas, almonds, chia seeds and water in the almond milk mixture and add cool water if the mixture is too hot
  • Blend at high until all the chia seeds and oats are completely incorporated
  • Now again heat the smoothie and serve in a cup to enjoy the hot and delicious smoothie in this cool winter


2. Warming Winter Smoothie

If you want to warm up in this winter season then the warming winter smoothie is the best option. It is made up of chocolate and can be served either hot or cold. It can be heated or served as cool milk shake also. For better results in winter it should be served as hot chocolate.

Warming Winter Smoothie


  • Nondairy Milk – 6 cups
  • Raw banana -1
  • Raw Chocolate powder – 3 tbsps
  • Coconut Oil -2 tbsps
  • Chia Seeds1 tbsps –
  • Vanilla Extract- 1 teaspoon


  • Take all the ingredients into the blender and process until all the ingredients are blended to smooth
  • Now pour the smoothie into a bowl and heat the whole mixture and serve the hot smoothie.


3. Warm Apple Pie Smoothie

The warm apple pie smoothie is fat free warm smoothie which contains high percentage of iron content in it. One serve will only add 124 grams of calories, so it is a delicious and healthy smoothie to start your day.

Warm Apple Pie Smoothie


  • Cored apple- 1
  • Water- 120 ml or ½ cup
  • Vanilla extract- ½ teaspoon
  • Maple Syrup- 1 Tbsp
  • Ground Cinnamon- ½ teaspoon
  • Protein powder- 1 scoop


  • Mix the cored apple, water, vanilla extract and maple syrup and blend it using a blender.
  • Pour the whole mixture into a mug and heat it in microwave for 2 minutes
  • Now serve the hot and delicious apple pie smoothie by sprinkling cinnamon on the top of the smoothie.


4. Gingerbread Winter Smoothie

 This Smoothie is the delicious and spice filled beverage which consists of cinnamon which is very useful for proper functioning of arteries and ginger which improves the absorption of the nutrients in your body. The added spices not only recreate ginger flavor, but also boost your metabolism.

Gingerbread Winter Smoothie


  • Unsweetened Almond Milk – 1 cup
  • Banana- 1 ripe
  • Ginger powder – ¼ tsp
  • Ground Cardamom – ¼ tsp
  • Ground cloves -1/4 tsp
  • Himalayan salt – 1pinch


  • Add the almond milk, banana slices and spices in the blender and process until smooth
  • Now pour the smoothie in glasses and sprinkle the cinnamon powder
  • Now put the mixture in an oven and heat it upto 40 degrees and serve the hot smoothie.


5. Autumn Chai Smoothie

This smoothie is the best choice of warming in the winter. The spices that are added to this smoothie make it nutritional and help to boost your metabolism. The banana used in this recipe makes it a natural and healthy smoothie and a perfect breakfast for a healthy start of the day.

Autumn Chai Smoothie


  • Frozen Bananas- 2
  • Nut milk- 2 cups(almond or cashew)
  • Tahini – 1 tsp
  • Coconut Oil – 1 tsp
  • Cardamom – ½ tsp
  • Powered ginger- ½ tsp
  • Coconut nectar – 1 tsp


  • Add all the ingredients in the blender and mix well until smooth
  • Now pour the mixture in a bowl and heat it upto 40 degrees in a microwave
  • Now serve the smoothie with scattered coconut and cinnamon on it.


6. Post Workout Smoothie

As the name suggests this a delicious and healthy post workout smoothie which gives the necessary energy for your body after work outs like Yoga and gym. This smoothie develops the metabolism in your body which inturn increases your immunity.

Post Workout Smoothie


  • Protein powder- 1 scoop
  • Natural peanut Powder- 3 tbsp
  • Banana -1
  • Chia Seeds- 2 tbsp
  • Almond milk- 2 cups
  • Vanilla Extract- 1 ml


  • Pour the blended mixture in a bowl and heat it in a micro wave and serve hot in the cool winter mornings.
  • Mix protein powder, natural peanut butter, banana slices, chia seeds, almond milk and vanilla extract in a bowl and blend it until the chia seeds are incorporated.


These are the 6 delicious and healthy smoothie recipes for winter that can be prepared at the ease of the ingredients available in your kitchen. Make sure that you take the cautious steps during the blending of hot ingredients. These healthy recipes are far better and easy than salad recipes. So follow these recipes and start your day with a healthy and delicious smoothie breakfast.

Delicious Low Carb Recipes for Breakfast

Everyone’s day starts with a breakfast, so let us make that breakfast a healthy one. A simple and low Carb breakfast can be made in order to meet the requirements of your body in a healthy way. With handful of ingredients in your kitchen your easy breakfast recipes which can be prepared in 10-15 minutes. You can prepare the breakfast recipes which are low-carb and weight loss friendly. Here are the easy and healthy breakfast recipes.

Delicious Low Carb Recipes

Try these simple 5 Protein-Packed low carb recipes for your breakfast and you can add them into your gluten-free diet.

1. Instant Cinnamon Oatmeal

This breakfast can be prepared easily with oats. Oats are the best sources for weight loss in our body. To make the oat meal delicious and lovable to eat, a special recipe can be prepared in 10 minutes which is Low-carb, delicious and healthy meal.

Instant Cinnamon Oatmeal


  • Half cup & 2 Tablespoons chia seeds
  • Half cup + 2 Tablespoon golden flax meal
  • Half cup + 2 Tablespoon finely shredded unsweetened coconut
  • 1¾ Table spoon ground cinnamon
  • Half cup hot water
  • 2 Tablespoon unsweetened coconut milk
  • Sweetener to taste


  • Mix all the ingredients and store the mixture in an air tight container
  • Now take half cup of oat meal out of the container and keep the rest stored in an air tight container
  • Now pour half cup of water into the mixture and leave it for 3-5 minutes
  • Add any sweetener like honey and cream to bring a delicious taste to it
  • The most delicious and healthy breakfast is now ready to serve.

2. Healthy and Quick Breakfast Taco

This recipe is a simple and healthy one which can be prepared using the simple ingredients available in the kitchen. For a low-carb breakfast this recipe is the best option as the ingredients in this recipe are very healthy and very rich in vitamins and calcium which are vital for a healthy living. This Taco breakfast is made of reduced fat also the egg substitute is the best lavish option for choosing this as healthy breakfast pick.

Quick Breakfast Taco


  • tortillas with corn
  • 1 Tbsp salsa
  • Barbecue Sauce
  • 2 Tbsp shredded reduced-fat Cheddar cheese
  • Half up Egg-Beaters for Liquid egg substitute.


  • Take a Tortillas and on its top place salsa and cheese.
  • Heat the entire recipe in a oven of about 30 seconds, till the cheese got melted.
  • Meanwhile take a skillet with cooking spray and maintain with a medium temperature.
  • Now add the liquid egg substitute and stir it for upto 90 Seconds.
  • Add this scrambled egg in between the tacos and have a mouth-watering and healthy breakfast.

3. Gluten-Free Protein Crepes

These Crepes make a healthy substitute which are gluten free and make a sweet and delicious breakfast for you. This is a gluten-free wrap substitute and very healthy breakfast Recipe for a fit and healthy body. This very easy to prepare and will make you amazed with its taste.

Gluten-Free Protein Crepes


  • Coconut flour – 1/4th cup
  • Ground flaxseed – 2 tablespoon
  • Eggs – 2
  • Egg whites – 3
  • Unsweetened almond milk – ¼ cup
  • Baking soda- ½ teaspoon


  • Mix all the ingredients in a bowl using a blender to make a batter
  • Now heat a skillet or non stick pan by coating it with some oil
  • Now pour the batter in a skillet and swirl it around to create a large and thin circle
  • Now cook it for 3 – 4 minutes and wait until the bubbles in the batter begin to pop
  • Now turn the crepe on to the other side and for two minutes until it is firm
  • Now fill the crepe with your favorite sweetener and enjoy the healthy and delicious breakfast

4. Cauliflower Hash

Cauliflower acts as the main ingredient in this recipe to make the meal low carb and healthy meal. It is a low carb and gluten free hash for a perfect runny yolk and for those who want a healthy breakfast. This is one of the salad recipes which are healthy and tasty.

Cauliflower Hash


  • olive oil – 2 tbsp
  • Chopped Cauliflower pieces ¾ lb
  • Diced Onion – 1
  • Smoked Paprika – ¼ teaspoon
  • Salt – ¼ Teaspoon
  • Black Pepper – ¼ Teaspoon
  • Water – 3 Tbsps
  • Minced Garlic- 1 large clove
  • Fried eggs – optional


  • Take a large skillet and add cauliflower and onion in equal layer and cook it without stirring until it changes its color.
  • Stir it and add smoked paprika, salt, black pepper, and water. Cook the cauliflower until it changes into golden color
  • Now add the garlic and stir continuously for 2 minutes and now add the lemon juice and cook until evaporated for 30 seconds.
  • Now the breakfast is ready and if you want you can also take fried eggs.

5. Cinnamon Toasted Coconut Cereal

This recipe is mainly made with coconut which is anti- inflammatory and has the ability to stabilize blood sugar. Coconut is placed in the top list of anti bacterial and anti viral natural products list. So this breakfast is gluten free and healthy breakfast for a good start.

Cinnamon Toasted Coconut Cereal


  • Unsweetened Coconut Flakes – 7 oz
  • Grass fed butter – 2 tablespoons
  • Cinnamon- 2 tablespoons
  • Granular sweetener – 4 tablespoons


  • Heat the oven to 350 F
  • Mix the butter, cinnamon and sweetener of your choice over a medium heat in a sauce pan
  • Now pour the prepared sauce on the coconut flakes and stir in a large bowl
  • Bake for 5 minutes by stirring and flipping the coconut flakes at regular intervals so that they don’t burn
  • Now take them aside and allow them to cool and serve with coconut milk

These are five low carb and healthy breakfast recipes which can be prepared quickly and easily with handful of ingredients in your kitchen. We all are busy in the present days, so in this context the above mentioned recipes will help in increasing the health and fitness for your body as they are gluten-free and healthy. So take these recipes as breakfast to start a healthy and happy day.

Amazing Yoga Poses for Flat Tummy

Unlike the past days, physical strain is replaced by mental strain which is the main reason for lack of fitness and many other problems like tummy. Many people do rigorous exercise to get a flat tummy which causes many side effects like back pains and muscle cramps. The best way to reduce your tummy is to follow proper diet plans and doing the perfect exercises. Here are some of the best Yoga poses which are the best answers to questions like “how to lose belly fat? How to reduce tummy? And reduce the belly fat and make your body attractive.

Yoag Postures for Flat Tummy

Here are the 7 best Power Yoga postures which gives a toned and a flat tummy within a short while. Add these poses in your daily lifestyle to make yourself flat and fit.

1. Tree Pose (Vriksasana)

The tree pose also known as “Vriksasana” in Sanskrit is the best yoga pose to reduce your tummy. This pose mainly focuses on the overtime working of your abdominal muscles and helps you to reduce the weight and tummy by burning the excess fat in your tummy.

tree pose


  • Stand straight on the floor and by balancing your weight on left leg grab your right leg towards your chest
  • Now place your hand palms in front of your chest in a Namaskar position
  • Make sure that you take easy breathing and focus on a point for 10 long breaths.
  • Repeat the same on the other leg also.

2. Boat Pose(Naukasana)

This pose is also known as the Naukasana in Sanskrit is the perfect yoga pose to tone your abs and flatten you tummy.  This pose focuses on all the parts of your body which includes back, abdominal muscles, legs and arms. So, this pose will give a complete change to your body shape and also increase your health and fitness.

Nauka Chalan


  • Lie down flat on yoga mat with your arms place on the side and feet kept together
  • Breathe in and while exhaling lift your chest above the floor
  • Now lift your legs to the level possible and make sure that your eyes, fingers and feet are on the same line
  • Now you can observe the contraction of muscles and strain on the muscles.
  • For better results, hold this pose for 5 to 10 breathes and after completion come back to original position by exhaling out.

3. Camel Pose(Ustrasana)

This pose is the best for flat abs and it engages your abs, thighs and back. The main area of focus with this pose is the abdominal muscle it lays a stress on the abs and makes sure that the excess fats gets reduced easily leaving a flat tummy and perfect shape to your body.

Camel Pose


  • Kneel down on your yoga mat and place your hips apart and toes tucked under
  • Now place your hands straight to your face and bend your back to the best possible level and make sure that the stress is laid on your abs
  • Now slowly return back to the starting position. This completes one rep
  • For better and fast results repeat upto 10 times

4. Warrior Pose 1 (Veerbhadrasana 1)

As the name suggests this pose acts as a warrior to fight with your belly fat and defeat it to give a flat tummy as victory for your body. This pose mainly targets on the thighs, buttock and tummy and give the best results. This pose also opens your lungs and makes you breathe better.

Warrior Pose 1


  • Stand straight on your yoga mat by placing your feet together and hands over the head.
  • Now extend your right leg forward and left leg backward.
  • Bend your right knee slightly and twist your torso to face your right knee.
  • Now bend back and stay as long as you can breathe easily.
  • Return back to original position by straightening your right leg and pushing it off to the original position.
  • Change the legs and repeat the same to get the best results.

5. Warrior Pose 2 (Veerbhadrasana 2)

This asana or pose is an extension to the warrior pose 1 and gives better results for abs reduction and improve the fitness. It gives a great strength to muscles of back, thighs, abdomen and core helping you to get a flat tummy in short time.



  • Follow the steps of warrior pose 1 with a slight change in hands position.
  • Instead of placing your hand on the top of your head, twist your torso to either side and extend your hands.
  • Make sure that your fingers are parallel to your right leg.
  • Now turn your head such that it focuses on the same direction of your right hand.
  • Repeat the same using the other legs

6. Warrior Pose 3 (Veerbhadrasana 3)

This pose is an upgrade to the previous two poses, this mainly focuses on ankles and legs improves balance and tones your shoulder and back and another major are on which it works is the stubborn fat of belly and helps to get rid of it very easily.

Warrior Pose 3


  • Follow all the steps of warrior pose 1
  • Now placing your hands on the top of your head balance on your right leg and bend forward
  • Make sure that you bend to the best possible level only and lift your left leg above the floor
  • Exhale and come back to the starting position and repeat the same with the other leg

7. Sliding Table Pose

This pose is a very active pose to reduce your abdominal fat and reduce your tummy. It mainly focuses on the back, buttocks and abdominal muscles. The stretching effect will create a pressure on your abs which reduces the excess fat in your tummy.

Sliding Table Pose


  • Lie Down flat on a yoga mat and bend your knees towards you
  • Now place your hands back of your head and palms facing the floor
  • Now exert pressure on your hand and foot and lift your hip above the ground to the best possible level
  • Take 5 to ten deep breathes in this position and return back to the original position slowly
  • For better results repeat it for ten times per day.

These are the effective yoga poses to reduce tummy fat.  These are the 6 power yoga exercises which mainly focuses on your belly fat and reduces your tummy and gives an attractive look to your body and build-up your confidence. Follow and do yoga for flat tummy instead of the rigorous and dangerous flat tummy exercises. Yoga is the best and natural way to live and stay healthily and happily.

Top 10 Nutritional Benefits of Strawberries

Strawberry is the nutritious food and also called as Queen of Fruits because of its external appearance and highest amount of nutrients when compared to apples, oranges or bananas.  They are sweet, sour and very healthy fruits that look very attractive with green leaves and red covering. These fruits are rich in vitamin c. There are 600 varieties of strawberries which are sweet, rich in vitamin c and rank among the top 10 fruits and acts as a balanced diet.

natural benefits of strawberries

There are several health benefits with strawberries:

1.  Prevention of Heart Disease

Strawberries contain flavonoid quercetin which is a natural anti inflammatory that reduces the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein. Strawberries mainly act on the Oxidative stress and Inflammation which are the key factors of heart disease in human body. They also act as the best sources for prevention of bad cholesterol in our body. The increased level of bad cholesterol blocks the arteries which lead to heart disease. The antioxidants in strawberries reduce the level of bad cholesterol in our body and prevent heart attacks

Prevention of Heart Disease

2. Boosts Immunity

The Vitamin C Content in the strawberries plays as the best sources for Immunity in our body. Most of the mammals except Human Beings can produce vitamin c on their own. In order to maintain the Vitamin C level in our Body strawberries play a vital role. One serving of Strawberries contains 51.5 mg of vitamin C about half of your daily requirement.

Boosts Immunity

3. Promotes Eye Health

The Antioxidant properties in strawberries are very helpful to prevent cataracts in Human Eye. Cataracts may lead to blindness in older ages and neglecting it at younger ages may lead to disastrous circumstances. Our eyes require Vitamin C to protect them from the dangerous UV rays and dust radicals in the environment. So, eating strawberries will increase the content of Vitamin C in our body and helps your eyes to stay healthy and they also strengthen eye’s cornea and retina.

Promotes Eye Health

4. Prevents Cancer

Strawberries play a very important role in preventing cancer which is the deadly disease attacking the majority population worldwide. Strawberries contain antioxidants like lutein and zeathanacins which helps in the suppression of the cancer causing cells. As discussed earlier strawberries boosts immunity to fight with the cancer cells. Latest Reports have proved that strawberry extracts can block the initiation of carcinogenesis as well as extinguish the progression and proliferation of tumours, giving them the ability to fight cancer effectively.

Prevents Cancer

5. Reduce Wrinkles

The Vitamin C in strawberries contains the antioxidants which are vital in production of Collagen, which improves the skin elasticity. As our age increase the percentage of Collagen reduces in our body and results in wrinkles and ageing spots. Strawberry mainly fights with ellagic acid which prevents collagen destruction and inflammatory response which are the two major factors for wrinkles.

Reduce Wrinkles

6. Great for Pregnant Women

Strawberries have the folate in very high quantities which helps the growth of the baby’s brain, skull and spinal cord. In addition to this it also has folic acid which is very essential for the health birth of baby without any defects.

Great for Pregnant Women

7. Prevents Hair loss

Vitamin B5, Vitamin B6, Folic Acid and ellagic acid are very useful to prevent the hair thinning and hair fall. These vitamins are present in high quantities in strawberries and they also contain like copper and magnesium helps to prevent dandruff growth on your scalp. That is the main reason for usage of strawberries in many packs available today.

Prevents Hair loss

8. Regulate Blood Pressure

Strawberry contains 134mg potassium per each serve. According to Alberta Health services, strawberries are considered as the “medium source” to reduce and regulate the blood pressure. Potassium in strawberry helps in regulation of blood pressure by acting as a buffer against the adverse effects of sodium.

Regulates Blood Pressure

9. Prevents and Regulates Diabetes

With a low Glycemic index of 40 strawberries can be taken by diabetic patients also. The latest reports have confirmed that the compounds in strawberries have a positive effect on glucose and lipid profile in diabetics. Regular consumption of these fruits can lower the risk of type 2 diabetes.

Prevents and Regulates Diabetes

10. Best for Weight Management

These fruits are low-calorie, fat free with sugars fairly lower than 4gms per serving. Taking 3 cups of strawberries daily acts as a snack meal which is less than 100 calories and rich in fibers and far better than the regular snacks which are more than 100 calories.

strawberries for Weight Management

These are the ten nutritional health benefits of strawberries which place strawberries among the best list of Healthy food.  These are the beautiful heart shaped fruits which are liked by many people. The taste and sweetness in this fruit makes it the best choice of any meal. In addition, the benefit it provides to our health is remarkable and unmatchable. So, take 2-3 servings of strawberries for a healthy and happy living.

Explosive Towel Exercises to Tone Up Your Whole Body

In the present days, time is playing a very important role in every individual life. Busy work schedules and work stress is preventing them from Gym and regular workouts. Then what about the exercise to your body? Towel Exercises is the best answer to this question as they are very easy to carry and use. All you need is a thick towel, a little creativity and a smooth un-carpeted floor.

Explosive Towel Exercises to Tone Up Your Whole Body

7 Terrific Towel Exercises

Below are 7 exercises one can do in the comforts of his/her home within the stipulated time.

1. Single Leg Squat with Towel

The Single Leg Squat wit Towel Exercises gives relief for those who are having messy undies spillover area between the very back of the bum and the lower part of the hips. This exercise will give an angel look to you by reducing the unwanted fat.

Single Leg Squat with Towel


  • Take a thick sheet or a soft towel and fold it.
  • With your feet together stand and place your left foot on the top of the towel.
  • Now with the toe of your left leg slide the towel to you right and then return to the normal position.
  • Work on the left side for 30 seconds keeping your elbows bent and your fists near your chin.
  • Make sure that you bend your left knee between 45 and 90 degrees.
  • After 30 seconds change the side and repeat the same.

2. Rocking Cradle

The rocking cradle exercise is the best towel workout to reduce the fat content in your abs and give perfect and flat abs. This is a very easy exercise that can be done and completed in minutes. This is the best of the abdominal exercises.

Rocking Cradle


  • Lie down and bend your knees, lift your feet and stretch your knees on to the sides.
  • Fold the towel and keep it behind your neck and use it to cradle your head.
  • Now lift your head and shoulders up off the floor and gently cradle until your left elbow touches the ground.
  • Quickly change the side and repeat up to 3 sets on both sides.

3. Plank Pull ins

The plank pull ins is the best towel exercise which lays stress on the legs, abs and arms which in turn reduces the extra fat in your body and make you look attractive. For better results do the exercise with knees and legs resting on the towel.

Plank Pull ins


  • Sit on your knees, bend forward and place your wrists directly under the shoulders.
  • Now straighten your legs to the best and place a folded towel under your toes.
  • Use abs and grab the towel with your toes towards you, wait for a minute and slowly straighten your leg.
  • Repeat this for 3 sets and for better results follow the same procedure using knees.

4. Coasting Cobra with Towel

This is a powerful towel exercise inspired by cobra pose in yoga which helps in maintaining the complete fitness of your body. It is a very simple exercise but the results and toning it gives to your body is amazing and it mainly focuses on lower back muscles, glutes and triceps. You will be shocked with the quick change of the shape of your body.

Coasting Cobra with Towel


  • Lie Down completely such that your complete body touches the ground and legs placed apart and place your hands on the folded towel.
  • Now, lift your chest up with the help of your hands by stretching your back bone to possible level.
  • Now slide the towel towards and onwards and return to starting position.
  • For better results repeat the exercise for 15 times.

5. Skate and Slide

The skate and slide towel exercise works for natural weight loss. It mainly targets the thighs, hips and glutes. The excess fat at the thighs, hips and glutes gets reduced with regular exercise and makes you feel light and happy.

Skate and Slide workout


  • Take a towel and fold into square shape and place it under your left foot and balance most of your weight on your right leg.
  • Now bend your right leg and balance your body weight on it and stretch your left leg.
  • Stretch your left leg to the best possible position by pushing your hips back.
  • Now simultaneously bring your left leg in to the starting position and straighten your right leg.
  • Make sure that you swing you elbows during the exercise to maintain the balance.
  • Try up to 3 sets of rep for better results.

6. Towel Bridge

This exercise is similar to the yoga sequences Sethu Bandhasana which give perfect results for your entire body.  This especially works for the butt reduction, glutes, hamstrings and lower back muscles.. As you bend downward with your butt straight to your spine you can feel the incredible stretch which reduces the excess fat in your body.

Towel Bridge


  • Lie down and bend your knees with a towel under your heels.
  • Now keep your arms rested on the sides with your palms facing to the floor.
  • Press the heel into the towel and lift your hips and legs a few inches off the floor.
  • Now gently move your legs by sliding with the towel and return back to original position.
  • For better results please repeat it for 15 times.

7. Static Lunge Row

If you are suffering form back pain, then static lunge row is the best exercise which gives a very fast and effective relief from lower back pain. This exercise mainly targets on the back, legs and biceps. It also increases the fitness of your body by giving a perfect shape to your thighs and biceps.

Static Lunge Row


  • Stand and place the towel under your right leg and left leg staggered behind and hands holding each end of the towel.
  • Now bend both the knees and pull the towel towards your body with your hands. For better results try to pull the towel as hard as you can.
  • Now repeat the same exercise for 30 seconds and 2 more sets on both the legs.

These are the best towel exercises which give complete fitness and relief from back pain. These are the easy and effective body fitness exercises at home which can be done with use of a simple towel. These exercises give the same level of fitness to your body as given by the yoga poses. For those who are busy with their daily life these simple workouts make them fit and healthy. So, try these towel exercises today to stay healthy and happy.