The Best Chicken Soup Recipe for Sick Child
Dr. Khansa August 5, 2025
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The Best Chicken Soup Recipe for Sick Child

Introduction When your child is feeling unwell, all you want is to comfort them and help them recover quickly. The chicken soup recipe for a sick child, which has been passed down from generation to generation and remains very popular in each era, is the best option for recovery. Why it works, tips to prepare it quickly, and FAQs parents often ask when caring for an ill child. Why is Chicken Soup Good for a Sick Child? The Science Behind Chicken Soup The Best Chicken Soup Recipe for a Sick Child Ingredients Instructions 1. Prepare the Chicken 2. Boil the Broth 3. Add Vegetables 4. Simmer Gently 5. Shred the Chicken 6. Combine and Serve Tips for Making Chicken Soup for a Sick Child How to Make It More Appealing? When Should You Avoid Chicken Soup? If your child has vomiting, consult your doctor before feeding solids or broth-based meals. Start with clear oral rehydration solutions if recommended. Age Suitability and Calorie Information At what Age Can My Child Eat This Chicken Soup? How Many Calories Are in This Chicken Soup? This makes it a light, nourishing, low-calorie meal ideal during illness when appetite is reduced but nutrient needs remain important. FAQs Is chicken soup good for a sick child? Yes, chicken soup is hydrating, gentle on the stomach, and provides nutrients needed during recovery. It is a traditional remedy supported by science for congestion and mild inflammation. Can I use store-bought broth for a chicken soup recipe for a sick child? You can use low-sodium store-bought broth, but homemade broth is more nutritious and cleaner, free from preservatives. So, ideal for sick children. How can I store leftover chicken soup? Cool the soup completely, transfer to an airtight container, and refrigerate for up to 2 days. Reheat thoroughly before serving. At what age is it safe to give this chicken soup recipe to a sick child? This recipe is safe for children above 8-10 months if blended and served without added salt. For babies below 12 months, avoid salt and ensure smooth consistency. Conclusion Nothing soothes a sick child like a warm bowl of chicken soup. This chicken soup recipe for a sick child is simple, nourishing, and easy on delicate tummies. Its healthy ingredients and gentle flavours make it a comforting meal that supports hydration and recovery. Next time your child feels unwell, prepare this recipe and watch them feel cared for with every healing spoonful.

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The Mono Diet for Gut Health: To Reset Your Digestive System
Dr. Khansa June 28, 2025
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The Mono Diet for Gut Health: To Reset Your Digestive System

Introduction Before we discuss the mono diet for gut health, we have to know what a mono meal is. This minimalist strategy emphasises consuming one type of food per meal or day. The premise? Simplifying digestion to give your gut a break and a chance to repair. But does this approach truly support gut health, or is it just a trend? Let’s explore the mono diet, its benefits for the gut, and key points to consider before trying it. What Is the Mono Diet? The mono diet is a dietary approach where you eat only one food item (or a single food group) per meal or day. Our gastrointestinal tract has complex good bacteria which respond to the food we eat and create a symbiotic relationship. Some compounds present in food, such as polyols, prebiotic fibres, or phenolic compounds metabolised and absorbed properly by the gastrointestinal tract host and transferred to the microbiota. Hence, intestinal microbiota health depends upon the diet we are taking. A study shows that a diet low in fermentable di, mono and oligosaccharides as well as polyols can improve quality of life and reduce the chances of irritable bowel syndrome and diarrhoea. A mono diet can be practised in various ways, including: Types of Mono Diets Popular Foods Used in Mono Diets Each of these foods is typically low in allergens and easy to digest, making them ideal candidates for a gut reset. Why Try the Mono Diet for Gut Health? How It Supports the Digestive System The digestive system works too much to break down a wide variety of foods. With the mono diet, you reduce the workload by eating only one food at a time. This can: Is the mono diet for gut health scientifically proven? There isn’t extensive scientific literature focusing only on the mono diet. However, related research suggests that digestive rest and elimination of trigger foods can significantly improve gut function. While research on the mono diet specifically is limited, giving your gut a break from irritants like processed foods, excessive sugar, or hard-to-digest meals can allow beneficial bacteria to flourish. A study published in Nature Reviews Gastroenterology & Hepatology emphasised that dietary diversity can impact the gut microbiota, but simplification, especially during digestive distress, can help restore balance (Lloyd-Price et al., 2019). Additionally, elimination-style diets have shown success in improving symptoms of irritable bowel syndrome and food intolerances (BMC Gastroenterology, 2018), which is conceptually similar to mono dieting. Intermittent Fasting: A study in Cell Metabolism (2020) showed that intermittent fasting can support gut barrier function and reduce inflammation. Simplified Eating: Diets low in variety but rich in whole foods have been shown to decrease gut inflammation and support microbiome recovery. Conditions That Might Benefit Always consult a healthcare provider before using the mono diet to manage medical conditions. How to Start a Mono Diet for Gut Health Step-by-Step Guide Tips for Success Potential Risks and Considerations Who Should Avoid It? Common Side Effects The mono diet is not meant to be a long-term eating plan but rather a short-term reset. Mono Diet Trend in Celebrities The mono diet has now become a trend also in celebrities. This is just a simple way to keep yourself fit and healthy by eating a single food per meal or day. Victoria Beckham, Anushka Sharma, and Virat Kohli are popular celebrities who follow a mono diet. Victoria Beckham said to the UK Telegraph that she eats the same food, grilled fish, and steamed veggies. Anushka Sharma also said she follows the same eating pattern. FAQs Is the mono diet safe for everyone? No, it’s not suitable for individuals with specific health conditions or nutritional needs. Always consult a healthcare provider first. Can I lose weight on the mono diet? Yes, some people may lose weight due to calorie restriction, but it’s not the primary goal. How long should I follow a mono diet for gut health? Most practitioners recommend 1 to 5 days. Long-term use can result in nutrient deficiencies. Does the mono diet help with bloating? Many people report reduced bloating, especially if their typical diet includes many processed or allergenic foods. Can I drink coffee on a mono diet for gut health? It’s generally advised to avoid coffee, as it can irritate the gut. Stick to water and herbal teas instead. Conclusion The mono diet for gut health offers a unique, simplified approach to supporting digestion and resetting your system. While it isn’t a magic solution, it may provide relief for those with minor digestive issues or those looking to identify food sensitivities. Always approach the mono diet mindfully, and consult a professional if you have health concerns. In a world full of dietary noise, sometimes simplicity truly is the best medicine. References:

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Low-Frequency Intermittent Fasting: Helps to Fight Inflammation
Dr. Khansa April 8, 2025
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Low-Frequency Intermittent Fasting: Helps to Fight Inflammation

Introduction Intermittent fasting is gaining recognition as a natural way to manage inflammation. More specifically, low-frequency intermittent fasting helps fight inflammation by allowing the body to reset, repair, and reduce stress on metabolic systems. Chronic inflammation is a major cause of many health issues, including cardiovascular diseases, diabetes, autoimmune disorders, and neurodegenerative conditions like Alzheimer’s. So it is essential to fight inflammation to keep your body fit and healthy. Unlike daily or alternate-day fasting, low-frequency intermittent fasting offers a balanced way to gain fasting’s benefits without the difficulties of strict daily fasting. What Is Low-Frequency Intermittent Fasting? Understanding Intermittent Fasting Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. In previous studies, intermittent fasting was just a dieting pattern to reduce body weight. But now, IF has been linked to numerous health benefits, including weight loss, improved metabolism, better brain function, and reduced inflammation. Inflammation is the main cause of chronic diseases. The most common forms of intermittent fasting include: Defining Low-Frequency Intermittent Fasting Low-frequency intermittent fasting refers to fasting only once or twice a week rather than daily or on alternating days. This method provides the benefits of fasting without any stress or difficulty which you face in general intermittent fasting. By fasting less frequently, individuals still experience significant metabolic and anti-inflammatory benefits while maintaining a more flexible eating schedule. This makes it an excellent approach for those who want the benefits of fasting without fully committing to a strict routine. How Low-Frequency Intermittent Fasting Helps Fight Inflammation Reduces Oxidative Stress and Inflammatory Markers Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to cellular damage and inflammation. Studies show that intermittent fasting helps lower oxidative stress by improving antioxidant enzyme activity. Also, it reduces the production of inflammatory markers. It reduces oxidative stress, optimizing circadian rhythms, and ketogenesis, which promotes mitochondrial health, DNA repair, and autophagy, and is effective in improving health. Enhances Autophagy and Cellular Repair Autophagy is the body’s natural mechanism of removing damaged cells and replacing them with new, healthy cells. Fasting triggers autophagy, which helps clear out dysfunctional proteins and cellular debris that contribute to chronic inflammation. This process helps to lower the risks of conditions such as cancer, neurodegenerative diseases, and cardiovascular issues. Supports Gut Health and Reduces Gut Inflammation The gut microbiome plays an important role in regulating inflammation. Frequent eating, especially processed and high-sugar foods, can lead to gut dysbiosis—an imbalance in gut bacteria that promotes inflammation. Low-frequency intermittent fasting gives the gut a break, allowing it to heal and improving the growth of beneficial bacteria that help control inflammatory responses. Regulates Blood Sugar and Reduces Insulin Resistance In the American Heart Association’s Scientific Sessions on Saturday, 13 November 2021, the results found that intermittent fasting causes declines in metabolic syndrome score (MSS) and insulin resistance. In finding higher levels of galectin-3 in patients who fasted, these results provide an interesting mechanism potentially involved in helping reduce the risk of heart failure and diabetes. Chronic high blood sugar levels and insulin resistance are major contributors to systemic inflammation. When the body tries to maintain body glucose levels, it leads to inflammatory responses that contribute to conditions such as diabetes and metabolic syndrome. Fasting increases insulin sensitivity, leading to more stable blood sugar levels and reduced inflammation. Balances Hormones and Reduces Stress Cortisol is the body’s stress hormone. While it is essential for various bodily functions, chronically elevated cortisol levels can promote inflammation and weight gain. Low-frequency intermittent fasting can help regulate cortisol levels also prevent stress-related inflammation. Benefits of Low-Frequency Intermittent Fasting More Sustainable Than Daily Fasting Unlike strict fasting schedules, fasting only once or twice a week is more straightforward to add to a busy lifestyle. It allows individuals to maintain social interactions and flexibility in their diet while still enjoying significant health benefits. Recent research shows that with a high frequency of meals, there are more chances of diseases than the lower frequency of meals. Hence fasting is positive for your health. Aids in Weight Management Fasting naturally reduces calorie intake and improves fat metabolism. Reducing inflammation and balancing hunger-related hormones such as ghrelin and leptin helps individuals maintain a healthy weight. During fasting our body starts to utilize its stored fat. So weight is reduced magically. Improves Mental Clarity and Cognitive Function Fasting has been linked to improved brain function, memory retention, and neuroprotection. By reducing inflammation in the brain and promoting the release of brain-derived neurotrophic factor (BDNF), fasting can enhance mental clarity and reduce the risk of neurodegenerative diseases. Strengthens the Immune System Fasting helps rejuvenate the immune system by reducing inflammation, enhancing autophagy, and promoting the regeneration of white blood cells. This can improve resistance to infections and reduce the risk of chronic inflammatory diseases. How to Implement Low-Frequency Intermittent Fasting Choosing a Fasting Protocol Staying Hydrated During fasting periods, drink plenty of fluids such as water, herbal tea, and black coffee to stay hydrated and reduce hunger pangs. Eating Nutrient-Dense Foods After a Fast When breaking a fast, consume whole, nutrient-rich foods such as lean proteins, healthy fats, fibre-rich vegetables, and fermented foods to maximize health benefits and minimize inflammation. Monitoring Your Body’s Response Pay attention to your body’s signals. If you experience excessive fatigue, dizziness, or other concerning symptoms, adjust your fasting schedule accordingly or consult a healthcare professional. Frequently Asked Questions Can low-frequency intermittent fasting help with autoimmune diseases? Yes, research suggests that fasting may reduce inflammation and improve symptoms of autoimmune conditions such as rheumatoid arthritis, lupus, and multiple sclerosis. Is it safe for everyone to try low-frequency intermittent fasting? Most healthy adults can try intermittent fasting. However, individuals with diabetes, those who are pregnant, and those with a history of eating disorders should consult a doctor before starting. What can I consume while fasting? Water, herbal teas, black coffee, and other non-caloric beverages are generally allowed and can help manage hunger during fasting periods. Will fasting

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The Best High Protein Meal Prep on a Budget?
Dr. Khansa April 27, 2024
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The Best High Protein Meal Prep on a Budget?

In today’s fast world, managing time for work and meals is difficult. But with little planning, we find the Best High Protein Meal Prep on a Budget. These are easy, healthy and delicious recipes for you. it does not matter if you are a busy professional or a student on a budget. Now it’s easy to make delicious healthy recipes within time. Why choose high-protein meal prep? Before starting a high-protein meal prep, it is important to understand why a high-protein meal is essential. Protein is an essential macronutrient. It helps in repairing and building tissues and muscles. it also helps in the immune system. it helps to give a feeling of fullness and reduce cravings which reduces weight earlier. Benefits of meal planning Nutrient timing and consumption Ensure balanced nutrition: Keep in mind, that daily macronutrient consumption is essential—macronutrients (such as carbohydrates, protein and fat) specific quantities should be included in your diet. Also, the right timing for nutrient consumption matters a lot. Portioned control Already, portion your food to avoid over-eating and weight gain. So, you will choose the right amount of nutrients and calories according to your BMI(Body Mass Index). Reduce food waste The most important thing is that pre-meal preparation helps to save food from waste. you pre-plan the actual portion size you need to consume. Budget Friendly High Protein Meal Prep A High-Protein meal prep helps with weight loss and muscle gain. That’s why most people who do more workouts focus on a high-protein diet. Ricotta Parfait Calories Fat Carbs Protein 298 9 30 24 Total nutritional facts for 1 serving Ingredients Recipe: Combine yoghurt, ricotta and lemon zest in a bowl. Top with raspberries, almonds and chia seeds. Nutritional Values High protein, low carb, vegetarian. Helps in fat loss and muscle gain. Allergens Parmesan Cheese Omelette Calories Fat Carbs Protein 405 18 30 30 Total nutritional facts for 1 serving Ingredients Recipe: Whisk eggs and egg whites in a small bowl. Place near the stove. Heat oil in a medium nonstick skillet over medium heat. Add broccoli and shallot. Cook, stirring frequently, until tender, about 5 minutes. Pour the eggs into the pan, without stirring, and sprinkle cheese on top. Cover the pan and cook until the eggs are set 3 to 4 minutes. Serve with toast. Try this healthy high-protein meal prep. Nutritional Values High protein, low carb, vegetarian Allergens Peanut Butter Toast Calories Fat Carbs Protein 440 10 69 22 Ingredients Recipe: Spread toast with peanut butter and top with banana slices. Sprinkle with cinnamon and protein powder. Thats it. This is a delicious high protein meal prep. Just try it. Nutritional Values high protein, vegetarian Allergens Precaution It isn’t recommended for diabetic patients. Smoked Trout with Toast Calories Fat Carbs Protein 430 24 5 42 Total dietary facts for 1 serving Ingredients Recipe: Whisk eggs, milk, pepper and salt in a medium bowl. Leave it when turns light yellow. Heat oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until starting to brown, 1 to 2 minutes. Then, add the egg mixture and reduce heat to medium-low. Cook, undisturbed, until the edges set, about 30 seconds. Sprinkle trout over the eggs. Using a rubber spatula, gently push and fold the eggs until fluffy and barely set, 2 to 4 minutes. Stir in spinach. Remove from heat, cover and let stand until the spinach is wilted, 1 to 2 minutes. Sprinkle cheese and cucumber slice for garnishing. Then serve with a toasted bread slice. Nutritional Values high protein, low carb Allergens Arugula Omelette Calories Fat Carbs Protein 460 31 7 31 Total dietary facts for 1 serving Ingredients Recipe: In a small bowl, beat eggs with milk and a dash of salt. In a small nonstick skillet, heat 1 teaspoon of oil over medium heat. Then, add the egg mixture and cook for one to two minutes until the bottom is set and the middle is still somewhat runny. After flipping the omelette, sprinkle cheese and heat for 30 seconds or until it sets. Move to a plate. Nutritional Values high protein, low carb, vegetarian Allergens Peach and Mango Smoothie Calories Fat Carbs Protein 387 9 47 30 Total dietary facts for 1 serving Ingredients Recipe: Take a blender, and combine the mango, yoghurt, milk, and vanilla. Blend until smooth. After transferring the smoothie into a bowl, garnish it with peach slices, raspberries, almonds, coconut, and chia seeds depending on taste. Enjoy this easy high protein meal prep. Nutritional Values high protein, vegetarian Allergens Precaution This high-protein meal prep is not recommended for Diabetic patients. Berry and Nut Parfait Calories Fat Carbs Protein 392 15 37 31 Total dietary facts for 1 serving Ingredients Recipe: Layer yoghurt, berries and almonds in a bowl, glass or jar. Sprinkle honey on top. Nutritional Values high protein and vegetarian Allergens Precaution This high-protein meal prep is not recommended for Diabetic patients. Yoghurt and Blueberries Calories Fat Carbs Protein 208 1 25 25 Total dietary facts for 1 serving Ingredients Recipe: Add yoghurt to a bowl. Then, Top with blueberries and drizzle with honey. Enjoy this easy high-protein meal prep. Nutritional Values high protein, vegetarian Allergens lactose Yoghurt and Strawberry Parfait Calories Fat Carbs Protein 323 7 37 28 Total dietary facts for 1 serving Ingredients Recipe: In a small bowl, combine strawberries and sugar. Let rest until the berries begin to release juice, about 5 minutes. Layer the yoghurt and the strawberries with their juice in a 2-cup container to construct the parfait. Add protein powder, then sprinkle granola over top. Nutritional Values high protein, vegetarian Allergens Precaution This high-protein meal prep is not recommended for Diabetic patients. Mushroom with baked egg and cheese Calories Fat Carbs Protein 350 22 4 28 Total dietary facts for 1 serving Ingredients Recipe: Preheat the oven to 350 degrees. Apply a light coating of oil to the mushrooms and garlic. After placing the mushrooms bottom-side up in two very lightly greased gratin

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