Outstanding Low Calorie Keto Diet Cheesecake Recipe (That Tastes Indulgent)

As those closest to me know well, my love of sweet treats is legendary. It's not so much a sweet tooth, as the full-blown set! Perhaps you can relate.

But staying on track with my health goals means satisfying those cravings more carefully. Enter this protein-packed cheesecake to save the day. With 125g protein and a mere 3g fat per slice, it allows me to indulge without guilt. Bonus - all that protein keeps you full for hours afterward too.

This low calorie keto diet cheesecake recipe is perfect for any upcoming get-togethers, or those times that only cheesecake will do. Either way, this is a dessert that will not disappoint.

Outstanding Low Calorie Keto Diet Cheesecake Recipe

This low calorie keto diet cheese cake ticks all the right indulgent boxes without amping up the calories.

- 9-inch pie pan or springform pan9-inch pie pan or springform pan

- Measuring cups and spoons

- Aluminum foil

- Microwave-safe bowl

- Whisk or electric mixer



Crust Ingredients- 1/2 Cup Vanilla whey protein powder (Gives the crust structure and creaminess)

- 1/2 Cup Vanilla casein protein powder

- 1 1/2 tbsp Cornstarch

- 1/4 cup Oat flour

- 1/4 tsp Baking powder

- 1/2 cup Unsweetened applesauce

- 3 cups Plain non-fat Greek yogurt

- 3/4 cup Egg whites (Alternatively you can use 3 whole eggs)

- 2 tsp Splenda

- 1 Packet Sugar-free vanilla pudding mix

- 1 1/2 cups 200g fresh strawberries

- 1/2 tsp 2g Splenda

- 1 cup 64g fat-free whipped cream



- Preheat your oven to 350°F (177°C). Grease a 9-inch pie pan or springform pan with oil.

- In a bowl, combine the whey protein powder, casein protein powder, corn starch, oat flour, and baking powder for the crust. Mix well.



- Add the unsweetened applesauce to the dry ingredients and mix until a dough forms.



- Press the dough into the bottom of the greased pan to form the crust. Bake in the preheated oven for 5-10 minutes or until the crust is no longer wet on top. Remove from the oven and set aside.



- In a large bowl, mix together the Greek yogurt, egg whites, Splenda, and sugar-free vanilla pudding mix until smooth.

- Pour the cheesecake filling over the baked crust, spreading it out evenly in the pan.



- Place the cheesecake pan into a larger baking dish and pour boiling water around it to create a water bath. This helps prevent cracking.



- Bake the cheesecake in the oven for 30-40 minutes or until set. Remove from the oven and let it cool before transferring it to the refrigerator.

- Chill the cheesecake in the refrigerator for at least 3 hours or overnight to set.

- In a microwave-safe bowl, thaw the frozen strawberries and mix in Splenda, if desired, to sweeten.

- Once the cheesecake is chilled, decorate the top with the thawed strawberries and whipped cream if desired.

- Slice and serve! Each slice of this protein cheesecake contains approximately 136 calories and 15.6 grams of protein.



DessertAmericanCheesecake, Dessert
https://nowhealth.online/low-calorie-keto-diet-cheesecake-recipe/

What Happens If You Drink Clove Tea Everyday? The Surprising Results Are In!

Ever wonder what happens if you drink clove tea everyday? I've been sipping on this cozy infusion for years, and what I've uncovered will have you itching to steep a brew for yourself.

While we know cloves are calming, their ability to quietly boost wellness from within is what's intriguing. So let's go a little deeper and discover just how this spice might work its wonders over time.

What is Clove Tea

Essentially, clove tea is a simple infusion made by steeping cloves in hot water much like any other tea. Only instead of using leaves, it's a whole dried clove buds.

People do this to extract the powerful oils and compounds from the clove without having to eat the bud itself (which can be a little hard on the ole chompers).

All you do is strain out the cloves and voila - instant-flavored clove tea with all those benefits in liquid form. Some like to sweeten it up with honey too for an extra tasty treat. You can find our personal clove tea recipe below

Clove Tea Recipe

Ingredients:
2 cups of water
4-5 cloves
1/2 inch ginger
1/2 inch cinnamon stick
Optional: honey, Muscovado, or Panela for sweetness
A squeeze of lemon juice

Instructions:
Boil the water.
Add cloves, ginger, and cinnamon.
Simmer for about 10 minutes.
Strain the tea.
Add sweetener (if desired) and lemon juice.
Enjoy your soothing clove tea!

History Of Cloves

The clove tea's story begins thousands of years ago in the Spice Islands of Indonesia. It's this place that's the home of Syzygium aromaticum, better known as the clove tree. Indigenous to this area, cloves were cultivated and their healing qualities were discovered long before written records.

As early clove farmers experimented with preparation methods, they struck culinary and medicinal gold - infusing cloves in hot water. Thus clove tea was born on the tropical Moluccan islands, where it became deeply woven into Malay culture and cuisine.

Bone Health And Clove Tea

Did you know cloves can even benefit bone health? Compounds like eugenol and beta-caryophyllenes found in these spicy buds may stop bone loss. This is due to their anti-inflammatory effects that help protect bone cells.

A couple studies found that giving clove extract to rats with osteoporosis helped improve some of their bone health markers.

Of course more research is still needed, but it makes sense that cloves could strengthen and protect bone health considering their antioxidant content.

Benefits of clove tea everyday for weight loss

Cloves can also give our metabolism a little extra zip. It's one of the few foods that activate brown fat. This is the brown adipose tissue (as the scientists call it), that burns calories and generates heat. The more active brown fat you have, the more energy you burn, and the leaner you'll be.

It's the compound called eugenol that research shows may stimulate those brown fat cells, flipping the "on" switch so to speak. One study found eugenol boosted people's overall calorie-burning and metabolic rates.

What happens if you drink clove tea everyday for constipation?

Glad you asked. Well, we all have occasions when we feel backed up. Next time, before you reach for the laxatives, give clove tea a try. In fact, drinking clove tea every day could stop those occasional bouts of constipation from occurring in the first place.

Cloves are amazing gut soothers. The carminative compounds relax your whole digestive tract and get things flowing smoothly again.

They also help balance your gut flora which is crucial for regularity. Keeping things in harmony down there is key to gut health. Plus cloves have powerful anti-inflammatory properties that can soothe any irritation that might develop.

Clove water and fertility

While science is still seeking definitive proof, cloves' anti-inflammatory compounds may lend a helping hand in fertility for women. Anecdotally, cloves were used in folk traditions as an aid for conception.

So how does this work? Well, chronic inflammation has been linked to fertility issues like endometriosis in women. Cloves' ability to calm inflammation may support an internal environment conducive to conception and healthy implantation.

In addition, cloves seriously relieve oxidative stress (something that can take a toll on reproductive cells). Cloves deploy an arsenal of antioxidants that neutralize free radicals. This protects against cellular wear and tear.

So while more research is needed, it's plausible cloves' soothing, antioxidant-rich nature makes them low-key lifestyle Allie for fertility.

Does clove tea make you sleepy?

Clove tea indeed has some relaxing effects, whether it makes you sleepy depends on the person.

For some, the aromatherapy benefits and slight rise in body temperature from cloves' warming properties can help induce feelings of calm and relaxation. The compounds eugenol and acetyl eugenol are thought to be mainly responsible for this.

However, clove tea is generally quite a mild relaxant. I wouldn't necessarily count on it knocking me out for a full night's sleep! Some people find the flavonoids and antioxidants in cloves perk them up a bit. We all react differently based on our unique biochemistry and lifestyle factors too.

Can i drink clove tea at night:

We all know getting quality Zzz's is important for health and happiness, right?

The anti-inflammatory and antioxidant goodness eases stress and tension throughout the body. Here's the sweet part - unlike coffee or soda, clove tea won't jack you up with caffeine keeping you awake for hours.

As mentioned before, it won't send you to sleep, it will relax and support sleep rather than work against it.

And get this - cloves' soothing powers don't just relax you. The warm brew may help relieve all kinds of aches and pains too. If you've got headaches, menstrual cramps, sore muscles, or even a toothache, clove tea can certainly help.

Cloves For Headaches

Apparently, the aroma alone has been shown to help reduce headache pain. Those yummy essential oils get inhaled into the nose and hit the olfactory bulb, which connects to pain-modulating areas of the brain. Just breathing in that warm, spicy scent starts to work its magic.

Drinking clove tea may also help by getting those active components into the bloodstream. Antioxidants can tamper inflammation which often is linked to headaches. It's been shown that eugenol can work in a similar way to ibuprofen.

Clove Tea For Parasites

Did you know 10-20% (as suggested by studies) of Americans have parasites? Contrary to popular belief, parasite infections are far more widespread in the Western world than people think.

However, if you've got an unwelcome guest brewing in your gut, cloves could be a massive help. It has potent antiseptic and antibacterial properties thanks to compounds like eugenol and caryophyllene.

Research shows cloves can destroy all sorts of nasty pathogens that like to take up residence in our insides. Things like bacteria, fungi, even pinworms. Best of all it's safe to use regularly.

Potential Side Effects of Cloves

While we've been talking about all the great things clove tea can do, it's only fair to mention some potential side effects too. Nothing's perfect, after all, so as with any herbal remedy it pays to approach cautiously.

First off, know that cloves in large quantities may cause headaches or gastrointestinal upset in folks who are extra sensitive. Starting slowly with just a cup or two a day is usually best till you know how your tummy reacts.

Cloves are what are traditionally known as galactagogue, simply put they can increase milk production in nursing mothers. This is due to the way eugenol can stimulate the let-down reflex. So nursing individual may want to consult their midwife or OB before daily consumption.

Additionally, cloves are sometimes called a "woman's spice" because eugenol is thought to mildly stimulate the uterus. While fine for many, those with a history of preterm labor or other pregnancy complications would be wise to check with their provider.

Overall though, a cup of clove tea is generally well tolerated. I just wanted to properly note its ability to stimulate certain hormone and gastrointestinal responses as well. Discretion and moderation are key - listen to your unique bod's feedback. Great catch to have me clarify!

https://nowhealth.online/what-happens-if-you-drink-clove-tea-everyday/

How To Debloat Fast After Eating (1 Hour Natural Fixes)

Feeling uncomfortably full after a meal? It happens to the best of us. If you're looking for straightforward ways to debloat fast after eating, you're in the right place.

Whether it was a big holiday dinner or casual weekend feast, too much food can leave you feeling bloated and just blah. But there are some simple strategies you may not have tried yet that can quickly relieve that overly full feeling.

Curious what easy tricks the experts relie on? Keep reading to discover how to debloat fast after eating, so you feel comfortable again. No gimmicks - just solutions that get results without hassle.

Foods that cause bloating and gas (The Worse Culprits)

It will probably come as no surprise that some of our guilty pleasures are major bloaters. Here are the top 5

Potato Chips - Registered dietician Alissa Rumsey says sodium-loaded snacks like chips are a big culprit since they signal your kidneys to hold onto water.

Takeout Foods - Greasy takeout is another gut-grower - Rumsey warns that fried rice and slices of za pile on the sodium, sugar and fat. All that starch and sucrose bind water like a sponge, not to mention fatty burgers linger in your tummy way longer than salad.

Sugar Free Food - Even sugar-free treats aren't innocent. Rumsey explains sneaky sugar alcohols feed gut bacteria, triggering gas.

Fizzy drinks - These contain carbon dioxide that gets trapped as gas bubbles in your stomach, causing uncomfortable fullness and bloating, and the refined sugar in sodas signals your body to retain excess water.

Legumes - And the number one food that causes bloating? Beans! This is because they contain complex sugars called oligosaccharides that are not fully digestible by some people's digestive systems. This leads to gas and discomfort as undigested fibers reach the colon

No one is saying to stop eating these foods as some - such as beans are quite good for you. Just be aware of the triggers, and moderate your intake. You can also try our natural remedies for bloating.

Warm Water To Debloat

The #1 tip to debloat fast after a bloated meal? Have a cup of warm water - I know it sounds too simple, but this works wonders. Warm H2O allows your digestion to kick into high gear, helping break down foods and reducing that super uncomfortable full feeling we all hate.

Something about the temperature signals your gut it's time to get pumping and pushing that meal through. After polishing off a carby pizza or salty chips, just one cup of warm water can make a difference.

Give it a try next time that the bloat comes on - I promise you'll be amazed by how much smoother your belly feels. It's also a free and easy way to debloat without any messy cleanses or supplements.

Recommended: Want Get To The Bottom Of Your Digestive issues? Check Out The FODMAP Diet

Ginger Tea

Want to debloat your stomach instantly after overdoing it at dinner? Reach for a warm cup of ginger tea. Ginger contains gingerols and shogaols, two potent compounds known to relax intestinal muscles and reduce gas.

Gingerol signals a decrease in prostaglandins, substances that cause pain and inflammation in the gut. With lower prostaglandin levels, digestion isn't hampered and food moves smoothly through your system.

Just brew up a tea bag and enjoy the earthy-spice flavor. You'll feel relief within an hour as ginger eases discomfort.

Take A 15-20 Minute Walk To Ease Bloating

Got that bloated and uncomfortable after eating? One of the best things you can do is grab your sneakers and go for a little walk. I know, being stuffed is the last thing you feel like doing. But research shows that some light exercise right after dining will do wonders for your belly.

Walking gets your digestive juices flowing and encourages movement in your GI tract. This helps push food through quicker so it's not just sitting there, causing gas and puffiness.

Even just 15-20 minutes is enough to make a difference. You'll see your tummy flattening out as you stroll. Plus being active will distract you from focusing on your food baby.

Peppermint Makes The Bloat Go Down

If you suffer a lot from bloating, then make sure you always have some peppermint tea at hand.  Peppermint contains menthol, it's this compound that prompts the gastrointestinal tract into moving food and gas along more smoothly.

The minty compounds even trigger your swallowing reflex, tricking your gut into thinking it's digesting something. This means that even from the first sip, you should feel instant relief from bloating as peppermint kicks into action.

It also has the added bonus of  calming down inflammation. No wonder it's been nicknamed "the digestive's friend" - just one mug is all you need to feel comfortable again.

Fennel Seeds For A Flatter Tummy

When nothing else seems to soothe your tummy, then go for some fennel seeds. These little crunchy morsels are seriously underrated for reducing bloating fast. Just swallow about 1/4 teaspoon of the seeds (with some water of course) and let them work their magic.

Fennel contains anethole, a compound that relieves intestinal cramping and spasms. It tricks your gut into relaxing out so food can pass through more quickly.

The seeds also have antispasmodic properties that calm irritation. Use these whenever the bloat hits, and prepare to be amazed at how flat your belly feels soon after!

Bottom Line

Knowing how to debloat fast after eating will save you hours of discomfort. However, if the suggested tweaks don't help the puffiness, and that full feeling just keeps recurring, it may be time to check in with your health practitioner.

They can take a closer look to make sure nothing deeper is going on. Some conditions like irritable bowel syndrome or Crohn's disease can cause long-term bloat battles. So just bear this in mind, and keep an eye on things.

https://nowhealth.online/how-to-debloat-fast-after-eating/

10 Best Snacks To Help You Lose Weight (& Rev Up Your Metabolism)

Hey there, I'm excited to share some of my favorite snacks for weight loss. Now I know that might sound too good to be true, but I promise these snacks are delicious and backed by science.

You see, certain foods can do more than just curb your hunger between meals. When chosen right, the things you grab to tide you over can actually boost your metabolism for hours after eating.

When I first learned about this idea of "metabolism-enhancing" foods, I'll admit I was skeptical. It seemed almost too easy to lose weight by just changing up what I munched on. But being the type who likes to test things out, I decided to give it a try.

After a few weeks of incorporating these metabolism-boosting picks, I was amazed. Not only did the pounds start coming off, but I had way more energy all day long too. And the best part? The snacks were very satisfying.

In this article, I'm going to share the best snacks to help you lose weight. They're also super simple to whip up so you have no excuse not to make them. Let's get into these metabolism-maximizing munchies!

Hydrating Snacks Boost Metabolism (And What Makes Them The Best Snacks To Help You Lose Weight)

When it comes to snacking for metabolism boosts, staying hydrated may be one of the simplest ways to give your metabolism an extra kick.

Our bodies are engineered to expend more energy breaking down water-rich whole foods compared to dry or highly processed options.

That's because it requires more calories for our systems to properly digest the water content. Over time, this added calorie expenditure through hydration can translate to gradual weight loss.

That's why focusing on snacks with high-water content, such as fruits, and veggies makes sense. Not only will these curb cravings longer, but research indicates they may help boost metabolism too.

If the goal is to slim down without effort, aim for water-filled foods that give your digestive system some extra work.

Sweet Potatoes

For metabolism-maximizing snacks that help you lose weight, one of my top picks has to be the sweet potato. You guys, these orange gems are packed with so many benefits it's hard to know where to start.

Did you know sweet potatoes are full of fiber and resistant starches? These components mean some of the calories you eat actually get excreted undigested.

Sweet potatoes are also a  powerhouse source of beta-carotene as well. Our bodies convert that carotene into vitamin A, which supports lung and heart health as well as vision and skin.

And if you needed another reason to adore them, just look at cultures renowned for longevity like Okinawans in Japan. These communities have eaten sweet potatoes almost daily for generations.

Bananas

I'm seriously obsessed with these portable powerhouses. Not only are they delicious straight from the peel, but bananas may be the most budget-friendly snack out there.

Bananas also require zero prep. No chopping, washing, or cooking. Just peel and you're good to go.

And here's a pro tip - if weight loss is your goal, aim for bananas that are still a bit on the green side. The less golden the banana, the higher its resistance starch content.

And as we know, resistant starches are our Metabolism friends. They pass right through undigested to feed our gut bacteria.

Avoid alcoholic overripped bananas

a word of caution when it comes to sweet banana - it's best to avoid very overripe ones, particularly if weight loss is your goal.

Now you may be wondering, what could possibly be wrong with an über soft, sweet banana? Well, turns out that as they ripen, the sugars start to ferment, essentially creating tiny amounts of ethanol, aka drinking alcohol.

While it would take an extremely rare case to cause any serious health issues, what's more concerning is that alcohol is nothing but empty calories. Gram for gram it packs on more pounds than sugar or fat alone. So leave eat those bananas before they get to the overripe stage wherever possible.

Nuts

Let's talk nuts - specifically walnuts and almonds. Not only do they satisfy cravings thanks to their crunchy moorish texture, but just a small handful packs in valuable omega-3 fats.

These fatty acids don't just make for gorgeous skin and hair. They also support brain, heart and overall immunity. 

This makes nuts (the right kind) a very healthy protein snacks for weight loss!

Now when choosing nuts, there's one thing I do watch out for - added salt. A lot of companies like to sneak sodium into nut butters and roasted nuts as a way to boost flavor. But extra salt isn't doing us any favors in terms of health or the number on the scale.

That's why I keep things simple - just plain roasted or raw nuts for me. No need to mask that natural nutty taste. Plus it helps me meet my daily omega and fat quotas without any unwanted additives. Small tweaks like this really do make a difference long term.

Hummus

One of my go-to snacks has to be hummus. Admittedly, I steered clear of dips since most store-bought varieties are majorly overdone on the sugar, salt, and fat.

So these days, I make sure to whip up my own fresh batches using wholesome whole foods. The base is always chickpeas or beans to start, along with healthy add-ins like onion, garlic, paprika and just a squeeze of fresh lemon juice.

For an extra boost of creaminess and nutrients, I'll also stir in either roasted sesame seeds or my favorite – tahini paste. It adds rich flavor and minerals galore. And don't even get me started on roasted garlic - the perfect complement if you ask me.

Homemade means I control exactly what goes into each dip. No mystery chemicals, just real wholesome ingredients with nourishing benefits

Vinegar

You may be familiar with using vinegar to dress salads, but did you know it can actually give your calorie burn a boost all on its own?

Vinegars contain acetic acid which activates an important enzyme called AMPK. This enzyme has a similar effect on the body as physical activity - it raises metabolism to help break down excess abdominal fat.

What's really fascinating is studies show regularly sipping vinegar can help people lose weight and visceral belly fat over time. And we all know that central weight is the toughest but most important spot to trim.

So these days I like to add a splash or two of ACV to water daily. The flavor takes some getting used to for sure, but it's a small price to pay for extra calorie burning around the middle.

Apples

Next time you munch an apple do me a favor - don't peel it! That sweet skin has some beneficial properties we don't want to miss out on.

For one, the skin is loaded with polyphenols. These compounds actually slow down how quickly your body breaks down the natural sugars within the apple.

Plus all that fiber packed within the skin feeds the good gut bugs living inside us. They use it to make compounds like butyrate, which nourish the cells lining our colon. And you know what that means...yep, easier poopin'!

Getting waste out regularly not only lightens your load literally, it also helps remove excess cholesterol and fat absorption over time. Small differences like this can really slim our waists.

Beans

One of my favorite DIY snack hacks - baked garbanzo beans (or chickpeas). Now I know what you're thinking...another can of stodgy beans? Nope, not this time.

While canned garbanzo beans are handy, they're often packed with added sodium. That's why I start with plain garbanzo beans rinsed clean of any briny liquid. Then it's a quick pat dry before the magic happens.

Just a teaspoon of olive oil adds creamy moisture. Then I blend up a super simple yet richly flavored spice mix of equal parts onion, paprika, turmeric, cayenne and cumin. Only a couple teaspoons is all it takes to transform.

Next, I spread the coated garbanzo beans onto a baking sheet for a quick 20 minutes in the oven. Trick is keeping the temp below 375° so the healthy fats in the olive oil don't smoke.

The end result? Crisp-coated nibbles that satisfy salty cravings without the sodium. Plus tons of fiber, protein and antioxidants from those tasty turmeric and spices.

Try this next time, I'll I'm sure this will become one of your go-to snacks to eat for weight loss

Blueberries

Blueberries may be small, but they pack a mighty punch nutritionally.

For starters, blueberries are super hydrating thanks to their high water content. But that's not all - did you know one cup has a whopping 4 grams of filling fiber too? 

They are also very high in vitamin C, which plays a role in steady weight control. Unfortunately frozen berries (which are cheaper) lose a bit of their vitamin C pop compared to fresh. But fresh blueberries are definitely worth treating yourself to for immunity and waistline benefits.

So whether you opt for frozen or fresh, work these amazing antioxidant all-stars into salads, yogurt or just by the handful. Their fiber and nutrients means they'll satisfy sweet cravings without taxing your calories budget.

Pickled Veggies

Need some crunch but without the calories of crisps? Then you need to find yourself some pickled veggies. Pickles and other fermented veggies like sauerkraut are loaded with probiotics from the pickling or fermenting process. These good-for-gut bacteria have been shown to rev up digestion and calorie burn.

Plus they'e super low cal for a big crunchy serving. I like to keep different varieties of pickles like jalapenos, cauliflower or my faves - classic cucumbers on hand. A few spears pack in vitamins and provide that satisfying sour crunch that speeds up saliva production too.

So next time you need a snack filled with spicy benefits, reach for the pickles. Their probiotic punch will have things moving while barely putting a dent in your daily calorie budge

Celery

Celery is 90% water, which means it's very hydrating but also low in calories. This makes it one of the best snacks to help you lose weight. A few stalks will fill you up without busting your daily calories budget. Plus all that crunchy texture is incredibly satisfying.

But celery’s benefits don’t stop there. It’s also packed with valuable antioxidants and compounds that can help normalize blood pressure over time. Not to mention it’s a great prebiotic to feed the good gut bugs living inside us.

Just try some fresh celery with a tasty dip like hummus. The flavor might surprise you! I love keeping cut up bags in the fridge for any time the hunger pangs come.

https://nowhealth.online/best-snacks-to-help-you-lose-weight/

Grated Zucchini Pizza - Healthy & Delicious!

You know how it is when you're a food lover, right? Every meal is like a treasure hunt, and every flavor is a new gem to discover. But let's be real, sometimes our love for food can make it tough to keep things healthy.

Pizza has always been my go-to comfort food. I mean, who can resist that crispy crust, gooey cheese, and all those amazing toppings? But the thing is, pizza can be a calorie monster.

Not anymore...

I've got an easy and healthy recipe for you that is sure to become your new favorite! Introducing... Grated Zucchini Pizza!

This pizza uses shredded zucchini as the "crust" so you get all the flavor of pizza without the thick dough and carbs. Trust me, no one will even miss the real crust - the veggies hold it all together so nicely. Plus zucchini is low cal, high volume and packed with vitamins C and K.

Grated Zucchini Pizza - Guilt Free & Delicious!

Strap on your aprons and let's get creative in the kitchen with a crust that's just as satisfying as the real deal.

I'm eager to unveil how to make this veggie-packed pie that's as pleasing to eat as it is pleasing to your health.

Grated Zucchini Pizza

This pizza is a savory symphony of flavors that combines the wholesome goodness of zucchini, the earthy richness of mushrooms, and the aromatic charm of basil leaves.

- Box Grater

- Kitchen towel

- Cutting Board

- Measuring Spoons



- 2 medium-sized zucchinis (grated and drained)

- 1 teaspoon salt (for draining zucchini)

- 1 large egg (beaten)

- 2 cups Yellow cheese ((parmesan) shredded)

- 1 teaspoon Salt (for the mixture)

- 1 teaspoon Dill (finely chopped)

- 4 tablespoons All-purpose flour

- Tomato sauce topping

- 1 Sliced peppers

- 3/4 cup Sliced olives

- 1 Fresh onion (thinly sliced)



- Grate the zucchinis and place them in a bowl.

- Sprinkle 1 teaspoon of salt over the grated zucchini, stir, and let it sit for about 10 minutes to drain excess moisture.



-

After draining, place the zucchini in a clean kitchen towel and squeeze out any remaining moisture. You can also use a collender

- Create the Zucchini Pizza Base:

- In a mixing bowl, combine the drained zucchini with the beaten egg, shredded yellow cheese, salt, dill, and all-purpose flour (4 tablespoons).



- Stir the mixture until well combined, creating a thick pizza base.

- Bake the Zucchini Pizza Base:



- Preheat your oven to 375°F (190°C).

- Transfer the zucchini mixture to a greased baking dish, spreading it evenly to form a pizza crust.

- Bake in the preheated oven for 25-30 minutes or until the crust is golden and set.

- Add the Mediterranean Toppings:



- Once the zucchini pizza base is baked, remove it from the oven.

- Spread a layer of tomato topping over the baked zucchini crust.

- Add sliced peppers, olives, fresh onion, and a generous sprinkle of grated yellow cheese (Parmesan) on top.

- Final Bake:

- Return the pizza to the oven and bake for an additional 15 minutes, or until the toppings are heated through and the cheese is melted and bubbly.



- Serve and Enjoy:

- Allow the Zucchini Delight Pizza to cool for a few minutes before slicing.

- Serve slices warm, relishing the unique blend of flavors in every delicious bite.

Customization: Feel free to customize the pizza toppings to suit your preferences. You can add more vegetables, experiment with different cheeses, or even include your favorite herbs and spices.

Main CourseAmericanGrated Zucchini Pizza
https://nowhealth.online/grated-zucchini-pizza/

How To Get Rid Of Neck Hump Fast: The 3 Best Exercises

Have you spotted a little extra something on the back of your neck lately? No need to panic - that bump is quite common actually.

We've all heard of the classic "dowager's hump" - so named because it's something that tends to develop over time as bad posture habits pile up. No judgement here of course, we've all been guilty of stressing our poor spines at one point or another.

The good news is, with just a few simple tweaks and targeted exercises, your neck curve can start correcting itself before too long. I know from experience just how much of a relief it is to see that hump shrinking away.

We've got some effective exercises for neck humps below, which are very good at correcting the posture. With that said, let's look into how you can tackle this condition.

What Causes Neck Humps

So we've heard it called dowager's hump or buffalo hump before - both good descriptors for how it makes our necks take on a more rounded appearance. Btw, the medical term for this condition is cervical lordosis.

Essentially, over time our posture muscles get used to holding us in positions that pull our heads forward and shoulders rounded. Things like hunching over desks, phones, even just carrying around heavy purses can all contribute.

So the main causes of a buffalo hump (neck hump) are...

- Poor posture habits are a primary cause as they shorten muscles at the back of our necks and upper backs.

- Chronic stress also plays a role. High cortisol levels from being frazzled frequently signal our bodies to bulk up the trapezius muscles as a defense response - further emphasizing the rounded look.

Now while posture flaws alone can start the process, stress definitely amplifies it through muscular compensations. The two factors tend to reinforce each other if left unaddressed long term.

It's also worth noting some rare medical conditions like Cushing's syndrome can cause excess cortisol production and lead to hump development more severely. But for most of us, daily posture issues are the real culprit we can improve through conscious effort.

The good news is with awareness and targeted exercise, we have the power to reverse these impacts and return our necklines gracefully back to baseline over time.

How to Sleep to Fix Your Neck Hump

When it comes to optimizing sleep posture, paying attention to your pillow placement is key for neck hump reversal. Here are some tips:

- Avoid sleeping on your stomach if you have a hump. This arches your neck at an extreme angle all night.

- Back sleeping is better, but use only a thin pillow or fold your regular one in half. You want just enough support to keep your neck straight.

- Side sleeping is great as long as your shoulders aren't rolled forward. Opt for a low, narrow pillow that doesn't tilt your head down at all.

- You can also try sleeping without a pillow for a flatter surface. Use your judgment based on your comfort levels.

The goal is to prevent further flexion of your neck all through the night. Your natural spine curve should continue right down through your shoulders when lying horizontal.

If you tend to toss and turn, mindfully adjust yourself back into good form when waking to change positions. Self-massage your upper back muscles before bed too for better support.

It takes vigilance at first, but soon your muscles will re-learn the proper alignment subconsciously. Within a few weeks your hump should see improvement just from sleep alone.

How to Get Rid of Neck Hump Fast with These Exercises

If you're eager to flatten your neck curve in a hurry, focus your routine on these super-effective exercises:

Chin Tucks

Chin tucking is an important exercise that targets the back of the neck muscles (suboccipitals). It helps correct forward head posture and reduces neck tension.

Steps for the chin tuck exercise

- Start by standing or sitting tall with your shoulders back and down.

- Place one finger on your chin and one on the back of your head.

- Gently tuck your chin inward toward your chest so your ears shift slightly back and over your shoulders.

- You should feel a stretch in the back of your neck but not pain. Hold for 5 seconds.

- Return your head to the neutral starting position and repeat.

- Do 10-15 repetitions, holding for 5 seconds each time.

- For extra challenge, do chin tucks against a wall with your head and upper back in contact.

- You can also pair chin tucks with other exercises like shoulder rolls for better posture training.

Be sure not to crank your neck too far or bounce. Go slowly and focus on good form for safety.

Foam Roller Release

Roll the upper back daily for 5 minutes, paying extra time to knotted areas - this is a technique called Myofascial release. This is a soft tissue manipulation method.

Here are the basic steps to perform foam roller exercise

- Lie on your back on the floor with a foam roller positioned vertically at the base of your neck/top of upper back.

- Position your arms out to your sides for support and balance your body weight evenly.

- Slowly roll your neck and upper back up and down the length of the roller in a controlled motion.

- Apply gentle-to-moderate pressure on tight or knotted muscle areas, allowing the roller to knead into the tissue.

- Inhale as you roll up the muscles, exhale as you roll back down.

- Roll back and forth over the trapezius muscles on each side of your neck/shoulders.

- Roll in smaller motions on any especially tender spots that arise.

- Roll for 1-2 minutes per side, taking breaks as needed.

- Repeat the routine 2-3 times per week for 6-8 weeks to see results.

- Stretch and foam roll daily to reinforce good posture and continue releasing muscle tension.

The key is applying steady, deep pressure to lengthen tight upper back muscles over time through this myofascial release technique.

Wall Angels

Here are step-by-step instructions for doing wall angels:

- Stand with your back facing a wall, about 1-2 feet away from it. Your heels, butt, shoulders, and head should all be in contact with the wall.

- Raise your arms out from your sides so they are parallel to the floor, with your palms facing down. This is the starting position.

- Keeping your heels, butt, and head in contact with the wall, slowly raise your arms up toward the ceiling until they are directly above your shoulders. Your arms should form a "Y" shape.

- Continue to raise your arms up as high as you comfortably can while maintaining contact with the wall with your lower body. Hold for 1-2 seconds.

- Slowly lower your arms back down to the starting position by your sides, maintaining contact with the wall.

- Repeat the movement of raising your arms up and lowering back down for 10-15 repetitions.

- For more challenge, you can raise only one arm at a time while keeping the other anchored by your side. Alternate sides.

- Be sure to keep your back flat against the wall throughout the movement and don't hunch your shoulders up by your ears.

That's it! Wall angels target your upper back and shoulder mobility.

You can also take a look at the video below for some powerful neck hump-reducing exercises

https://www.youtube.com/watch?v=C9QJIuIXAp4&t=155s&pp=ygUnaG93IHRvIGdldCByaSBvZiBhIG5lY2sgaHVtIDMgZXhlcmNpc2Vz

 How Long It Takes to Lose a Neck Hump?

The timeline for reducing a neck hump depends on factors like exercise consistency and lifestyle habits, as well as our ability to lower chronic stress levels over time.

High cortisol from stress contributes to neck humps by triggering compensatory muscle growth. Decreasing cortisol through relaxation techniques and eliminating stressors can directly impact the rate of improvement.

Here are some revised timelines that factor in cortisol reduction:

- 4-8 weeks: Daily exercises along with relaxing tecniques such as deep breathing, etc. can start lowering cortisol and smoothening 30-40% of the neck curve.

- 2-6 months: Consistency with posture rehab plus lifestyle tweaks like relaxing massages, quality sleep, social support will likely shrink the hump 40-60%.

- 6-15 months: For a fully corrected neckline, plan for it to take up to a year with continued mindfulness practices and healthy stress coping strategies helping cortisol decline close to normal levels.

The key is making neck exercises just one part of an overall self-care routine focused on reducing chronic stress physiology over the long haul. A multifaceted approach will give the body the best chance to fully revert muscle changes caused by high cortisol exposure over time.

https://nowhealth.online/how-to-get-rid-of-neck-hump-fast/

Walk at Home Workout: Boost Your Fitness Journey with Simple Steps

 

Introduction

Welcome to a transformative fitness experience – the walk at home workout. In a world buzzing with high-intensity workouts and complex routines, we bring you a refreshing approach that requires nothing more than a pair of comfortable shoes.

We understand the importance of making fitness accessible, and our walk at home workout is designed to cater to individuals of all fitness levels.

The Benefits of Walking at Home

1. Low-Impact, High Returns

Unlike strenuous workouts that might be intimidating for beginners, a walk at home workout is low-impact and easy on the joints. It's a fantastic way to kickstart your fitness journey without risking injury. The simplicity of walking is deceptive – it is a powerful cardiovascular exercise that can yield impressive results.

2. Convenience at Your Doorstep

Our walk at home workout eliminates the need for gym memberships or complicated equipment. You can seamlessly integrate it into your daily routine, whether it's before work, during lunch, or in the evening. No commute, no crowded spaces – just a convenient workout that fits your schedule.

3. Suitable for All Ages and Fitness Levels

Fitness knows no age limits, and neither does our walk at home workout. Whether you're a fitness enthusiast or a senior looking for a gentle exercise routine, walking is adaptable to every age and fitness level. It's a family-friendly activity that promotes overall well-being.

Getting Started: A Step-by-Step Guide

1. Choose the Right Footwear

Before you embark on your walk at home workout, ensure you have the right footwear. Invest in supportive, comfortable shoes that provide stability and cushioning. This simple step can significantly enhance your walking experience and prevent potential discomfort.

2. Warm-Up and Cool Down

Just like any other exercise routine, warming up is crucial to prepare your muscles for activity. Start with gentle stretches and gradually increase your pace. After your walk, don't forget to cool down with some stretches to improve flexibility and reduce muscle soreness.

3. Set Realistic Goals

Whether you're a beginner or aiming to increase your walking intensity, setting realistic goals is key. Start with a manageable distance and gradually challenge yourself to go further. Tracking your progress not only keeps you motivated but also allows you to celebrate your achievements.

Making It a Lifestyle

1. Consistency is Key

To truly reap the benefits of a walk at home workout, consistency is paramount. Aim for at least 30 minutes of brisk walking most days of the week. Establishing a routine ensures that exercise becomes a habitual part of your lifestyle, leading to long-term health benefits.

2. Mix It Up

While the simplicity of walking is its charm, you can add variety to your routine. Incorporate different routes, explore local parks, or even invite friends to join you. Adding variety keeps things interesting and prevents monotony.

Join the Walk at Home Community

1. Connect with Like-Minded Individuals

Embark on your fitness journey with the support of a community. Join online forums, social media groups, or local walking clubs to connect with individuals who share your enthusiasm for the walk at home workout. Sharing experiences and tips can enhance your motivation and make your journey more enjoyable.

2. Share Your Progress

Celebrate your successes and share your progress with the community. Whether it's reaching a fitness milestone or discovering a beautiful walking trail, your journey can inspire others to embrace the walk at home workout.

Conclusion

At [Your Company Name], we believe in the power of simplicity when it comes to fitness. Our walk at home workout is not just a routine; it's a lifestyle that prioritizes accessibility and inclusivity. Start your journey today, and experience the joy of fitness at your own pace.