Homemade Foot Soak Made With Milk & Baking Soda

There aren't many of us who would claim that the feet are among the most attractive features of the human body. But when summer is here and the sun is shining, we all want to get our sandals or flip-flops on, which means we have to show our feet to the world - along with all the rough skin, calluses, blisters and blemishes that they carry with them. Sometimes they just need a good pampering, and fortunately, there's a great foot soak you can make at home that will give your feet the perfect boost.

Many people swear by this remedy, yet it uses only two common ingredients we all have in our home. Here's how you can whip up a fantastic mixture that will have your feet looking and feeling great this summer!

What you will need  

• 2-4 Cups of Milk 

• A liberal sprinkling of Baking Soda 

• A large bowl, big enough to fit both your feet in at the same time

How To Create Your Foot Soak 

 

1. Warm your milk up. You can use between two to four cups, depending on how big your bowl is, how big your feet are and how much milk you have available. 

 

2. Pour the milk into a good-sized bowl. You need to be able to fit both feet in the container at the same time, side-by-side. 

 

3. Soak your toes in the milk for around five minutes, and then grab your baking soda. Lightly sprinkle a liberal amount of the powder into your foot bath. 

 

4. Mix the baking soda into the mixture by gently moving it around the bowl with your feet. 

 

5. Make sure you give plenty of attention to areas where the skin is usually harder or thicker. These include the bottom of your heels, the area underneath your toes, and the balls of your feet. Massage plenty of the mixture into these areas. Use your hands if you need to do so. 

 

6. Don't forget to work the mixture into the tops of your feet and ankles as well, even if they are not fully submerged. These are the parts of your feet that are most on display when you are wearing sandals or flip flops! 

 

 7. When you have scrubbed enough, sit back with a book or your favorite TV program and let your feet soak for another five minutes. 

 

8. Clean your feet with warm water and dry thoroughly. 

 

You should find that your feet look and feel healthy and rejuvenated! The combination works because the two ingredients complement each other. Milk contains lactic acid which softens the skin. Baking soda, meanwhile, has abrasive properties which can remove dry and rough patches once they have been softened up.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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6 Nutrition Tips From Experts to Ensure Better Sleep

Trouble sleeping is becoming more and more widespread these days, with as many as 68% of Americans reporting they struggle to sleep at least once a week. Whether this is due to stress, the ongoing pandemic, or other factors, this can be a very pestering problem. The solution, however, can be easier than you’d think. Just a few tweaks in your diet could lead to a better night’s sleep, according to experts.

Though no particular food is a magic cure, there is a definite link to the food and drinks we consume during the day and the quality of our sleep. ‘Sufficient’ sleep will vary from person to person - some people need as much as 10 hours while others require as little as six. Many experts define sleep as ‘good’ simply if it results in you waking up feeling rested. Here are a few nutrition tips that will help you achieve that coveted feeling. 

 

1. Keep track of your melatonin and tryptophan consumption

Melatonin is a natural hormone produced by the body, which is sometimes referred to as the ‘sleep hormone’. “Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of circadian rhythms and with sleep,” explained a dietitian nutritionist

Although it's a naturally produced hormone, you can also increase levels of melatonin by consuming foods that are rich in it. Those include almonds, fish, and cherries, to name a few. Tryptophan, an amino acid that increases the production of melatonin can also be attained through food. It is most commonly associated with turkey meat, but it can also be found in foods like cottage cheese and plain yogurt.

If you’re consuming a large portion of melatonin-rich foods, it is recommended to do so at least an hour or 30 minutes before going to bed, as it is the amount of time it takes for melatonin to have an effect on the body. 

 

2. Opt for whole foods rich in fiber, and avoid processed foods

Whole foods packed with fiber have a myriad of health benefits, and one of them is keeping your stomach happy at night. Complex carbohydrates that are slow-digesting help keep the body balanced and settle the digestive system. Legumes, squash, quinoa, and buckwheat are all good examples of such food. 

 

On the other hand, processed carbs and foods that contain mich added sugar such as bread, cereals, muffins, and cookies prompt a short-term spike in blood sugar, followed by a crash. When blood sugar levels drop sharply adrenalin, glucagon, and cortisol are released to regulate blood glucose levels. All of these hormones can act as stimulants, causing you to sleep less restfully or struggle to fall asleep. 

 

3. Time your meals correctly

It isn’t just what you eat, but when you eat it, too. “Allow two hours or more between your last bite of food and bed, no matter what you choose to eat, and one hour before when it comes to beverages,” is the advice of Kylene Bogden, a registered dietitian-nutritionist and wellness adviser. 

 

Moreover, try to space out your meals four to five hours apart so your body has time to digest the food.

4. Stay away from sugar and caffeine

We aren't saying that you should cut out coffee and chocolate from your life completely, that could be an extremely difficult task for some of us, but try to restrict those indulgences to the first half of the day. Since it takes the body about six hours to metabolize caffeine, drinking or eating foods with caffeine is not recommended within several hours before lights out. 

 

We must note decaffeinated beverages aren’t a good substitute, as they still contain stimulants that can disrupt your sleep. The same is true for sugar, which gives the body a temporary energy boost and should be avoided up to 6 hours before you go to bed.

5. Drink a caffeine-free hot beverage in the evening

The sleep benefits of a ‘glass of warm milk’ aren’t entirely a myth. Drinking a warm caffeine-free beverage in the evening can indeed do wonders to your quality of sleep. 

 

Chamomile tea is a good option, as it was also found to reduce anxiety in humans. Another recommended drink is golden milk - turmeric-based almond milk with dates, as a sweetener. Turmeric is a powerful, anti-inflammatory spice that promotes a sense of calm and aids in digestion, thereby enhancing sleep quality. While golden milk can also be made with regular cow’s milk, experts strongly recommend opting for a plant-based milk variety, as cow’s milk can be inflammatory for some people (bloating really isn’t optimal for sleeping). 

 

6. Keep spicy food at a minimum

Spicy dishes can be irritating as they work their way through your digestive system, which can result in discomfort or even pain, as the food moves through your gastrointestinal tract. 

 

If you’re a fan of spicy food, you can still have your favorite dishes, but perhaps not as the last meal of the day. If you want some spice in your dinner, experts recommend to bring it to a minimum and not make it the dominant feature of the meal, as to not compromise your sleep.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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10 stress busting foods you should have during the lockdown

The coronavirus induced lockdown has suddenly changed our daily routines. Our sleep routines have changed, we are now working from home and this has caused us to snack more than usual. With all the panic, fear and stress, it is important that we take care of our mental as well as physical health. When we talk about anxiety and stress, we think about meditation and control as the only solutions. Who knew that what we eat also affects our stress levels equally?

Here is a list of ten foods that can help you manage the stress caused by the lockdown.
 
Herbal tea
It is sometimes simply the feelings induced by foods that can help us with our stress. Herbal teas can make you feel calmer and create a feeling of warmth and friendliness. You can add herbs like lavender and chamomile to add to the flavour and help you de-stress better.
 
Dark Chocolate
Chocolate has both a chemical and an emotional impact on our mood. It is an indulgence for people of all ages. The antioxidants in dark chocolate also help us fight off stress and anxiety. However, it is important that you eat chocolate in moderation. It is also advisable that you choose a chocolate bar that does not have any added sugar.
 
Whole grains
Whole grains make up for the day’s quota of carbohydrates. Carbs help increase the serotonin levels, the chemical that is responsible for making you feel better. Focus on adding healthy unrefined carbohydrates like sweet potatoes to your diet. Unrefined carbohydrates cause a quick spike in blood sugar levels whereas complex carbs provide vitamins, minerals and fiber.
 
Avocados
Avocados are rich in Omega-3 fatty acids that reduce stress and anxiety. They also boost concentration and improve mood. Along with omega-3 acids, avocados are also rich in phytochemicals, fiber and essential nutrients.
 
Fish
It is beneficial to add seafood to your diet to help you beat stress. Especially fatty fish that are full of heart-healthy omega-3 acids. They play a big role in easing depression. Tuna, halibut, salmon, herring and sardines are some that you can try to add to your diet. If you do not eat seafood you can supplement them with seaweed, chia seeds, flaxseeds, walnuts or even fish oil
 
Warm Milk
A glass of warm milk before bed is the perfect recipe for a good night’s sleep. It has a relaxing effect. For some, who have created a habit of having milk before bed, it may also be a signal that its time to go to bed. Calcium, along with bone health, is also responsible for reducing depression, stabilizing your mood and relaxing your muscles
 
Nuts
Nuts are rich in vitamin B fatty acids. It is advisable to add almonds, pistachios and walnuts to your diet to beat the stress of the quarantine. Nuts are also known to lower blood pressure and are rich in magnesium. However, be mindful of the amount that you consume. Eat only a handful a day.
 
Citrus fruits
Citrus fruits are rich in vitamin C which is known to reduce stress, anxiety and depression. Oranges, grapefruits and strawberries are the best sources of vitamin C and E which are helpful in battling stress.
 
Probiotics
Probiotics help maintain a healthy gut. Research suggests that there is a direct correlation between gut health and stress, anxiety, depression and your mood.

Fiber rich foods
Fiber, which is also good for your gut health, helps reduce oxidative stress and inflammation. Add beans, green peas, berries, almonds, flaxseeds, sesame and green vegetables for your daily dose of fiber. It helps balance blood sugar and prevents spikes in insulin levels.

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Good Sleep Quality, Mood Linked To Good Working Memory: 5 Sleep-Inducing Foods

According to a recent study, a strong link was found between working memory and factors like sleep, age and mood. Working memory plays a crucial role in how we use, process and remember information.

The researchers conducted two studies. In the first one, 110 college students were sampled for self-reported measures of sleep quality and depressed mood and their independent relationship to experimental measures of working memory. Whereas, in the second study, 31 members aged between 21-77 years were sampled. The age and its relationship to working memory was investigated.

As per the findings of the study, age is negatively related to the "qualitative" aspect of working memory--that is how strong or how accurate the memory is. The researchers have isolated the effects of the three factors on working memory quantity and quality.

"We are more confident now about how each one of these factors impacts working memory,"  one of the researchers said.

"This could give us a better understanding of the underlying mechanism in age-related dementia. For the mind to work at its best, it is important that senior citizens ensure they have good sleep quality and be in a good mood," the Dr. added.

The researchers concluded by saying that these findings could lead to future interventions and treatments to counteract the negative impacts of these factors on working memory.

Here Is A List Of 5 Sleep-Inducing Foods:

1. Warm Milk

2. Almonds

3. Bananas

4. Chamomile Tea

5. Cherries

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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