healthy weight gain Recipes

6 Amazing Health Benefits of Chayote Squash.

Chayote squash.

Chayote also known as mirliton squash is a fruit that belongs to the same family as, melons, squash and cucumbers and the plant is local to Mexico, where it grows in abundance. The fruit can be eaten raw and is sometimes used in salads, although most of the time it’s marinated in either lemon juice or lime first.

Most often however, the fruit is lightly cooked, which helps to keep the fruit texture. The skin does not need to be removed before cooking.

Chayote Squash Nutritional facts.

  • Calories: (38.6kcal)
  • Carbs: 9 grams
  • Fiber: 4 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 0 grams
  • Vitamin C: (26%) of the RDI
  • Vitamin B9 (folate): (47%) of the RDI
  • Vitamin K: (10%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (19%) of the RDI
  • Copper: (12%) of the RDI
  • Zinc: (10%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (6%) of the RDI

NOTE: RDI- Reference Daily Intake.

  1. Helps in Weight Loss.-A full fruit has around 38.6 calories and 0.1 grams of fat. The high amount of water  and fiber helps keep you fuller for longer without taking in a lot of calories. You can consume chayote as a snack to keep hunger at bay and stay within your daily calorie intake. Due to the fruit’s tender and soft texture, you can use chayote to bulk up a salad or add it to your smoothie.
  2. It has potent antioxidants-This squash contains the antioxidants quercetin, myricetin, morin, and kaempferol. Of all these, myricetin has the highest amounts. Studies show that myricetin contains strong anticancer, antidiabetes and anti-inflammatory properties. Its also has an excellent source of vitamin C,which serves as an antioxidant in your body.
  3. May slow visible aging signs.- Chayote squash contains many antioxidants, including vitamin C, which may contribute to youthful-looking skin and reduce visible  aging signs.
  4. May contain anticancer effects.– Consuming more fruits and vegetables is associated with a reduced risk of various types of cancer , including those of the digestive tract. As stated earlier, the presence of the antioxidant myricetin in chayote which has strong anticancer properties.Test-tube studies indicate that certain compounds available in chayote may slow the growth and progression of some cancer cells, such as those of cervical cancer and leukemia.(but more studies are needed.)
  5. Chayote May promote heart health– Chayote may improve several heart disease risk factors like high blood pressure, high cholesterol, and poor blood flow. Studies indicates that chayote compounds may help relax blood vessels, thereby improving the flow of blood  thus reducing blood pressure.Different plant compounds and fiber present in chayote make it a perfect choice for heart health. These compounds do improve blood flow while lowering blood pressure and cholesterol.
  6. May help control blood sugar- Chayote squash is  high in soluble fiber and low in total carbs,which may help regulate blood sugar levels. It may also improve blood sugar control by affecting insulin. Studies indicate that unique plant compounds found in chayote may play a great role in increasing your insulin sensitivity by reducing the activity of enzymes linked to poor blood sugar control and type 2 diabetes.
  7. May contain anticancer effects.– Consuming more fruits and vegetables is associated with a reduced risk of various types of cancer , including those of the digestive tract. As stated earlier, the presence of the antioxidant myricetin in chayote which has strong anticancer properties.Test-tube studies indicate that certain compounds available in chayote may slow the growth and progression of some cancer cells, such as those of cervical cancer and leukemia.(but more studies are needed.)
  8. Helps improve Digestive Health. Fruits and vegetables with a high amount of Flavonoids and plant compounds support digestion. Chayote is one of this fruits. With additional presence of a lot of fiber, it encourage healthy intestinal function and maintenance of healthy gut bacteria.

How to eat chayote.

Since it is a versatile fruit, You can add raw chayote to salads or cook them in meat or vegan dishes. You can also eat chayote as a snack or add it to a smoothie.

Read more: 6 Exceptional Health Benefits of Jack Fruit.

You can try out this simple Chayote Salad with Avocado

Chayote Salad with Avocado


  • 1 Large Chayote
  • 2 tablespoons olive oil
  • 1 tablespoon mild vinegar
  • 1 tablespoon water
  • 1 tsp oregano
  • 1 large ripe tomato
  • 1/4 pound cheddar
  • 1 firm-ripe avocado
  • 3 tbsp fresh coriander finely chopped


  • In a pan over high heat, bring about 2 cups of water to a boil. Peel chayotes and cut into an inch cubes (soft seed is edible).
  • Add them into the boiling water, and simmer until tender when pierced, for about 10 minutes. Drain. Immerse in cold water until cool; drain again.
  • Meanwhile, seed and stem chili and bell pepper. Finely chop chili, tomatoes and the bell pepper into 1/4-inch squares. Cut cheese into 1/4- by 1-inch sticks. Peel,pit and cut avocado into 1/2-inch cubes.
  • Mix all ingredients in a wide bowl. In a bowl, mix vinegar, oil, and coriander. Add vinegar mixture to the chayotes and fold in.


Chayote squash is a good source of folate, dietary fiber, vitamin C, vitamin B-6, and potassium. While it can be eaten raw and sometimes shredded to be used in salads and slaws, it is more often cooked .


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Do you feel this article was helpful. Sign up to get them right in your email.

Exercises healthy weight gain

5 Actionable Hardgainers Hacks that work like charm.

Healthy weight gain can at times drive you nuts especially when you do not achieve your goals.When you reach this point, it’s time to look for plan B.

Most people are under the impression that they need a highly complex training program with a lengthy list of supplements and an iron will in order to get in shape. That’s why people are spending so much money on personal trainers, gyms, creatine, protein shake, and services like’ Insanity Workout.’

Even Ectomorphs can achieve this.

But that’s not supposed to be true. In reality, as long as you maintain a reasonably decent training program and are consistent, you should see results. Even if you just press up a few times every night, this should be enough to bring about some positive change in your body. Could that be better? Yeah. Sure. But it’s supposed to be enough to do something.

So if you’re doing that and your training is really consistent, why don’t you see any results? Ok, there are a couple of reasons.

You’re Not Giving it Your All.

The first and most probable cause here is that you don’t put enough time into your training. If you lift weights or do CV training, it’s not enough merely to go through the motions; you really have to force yourself and you have to work hard enough to feel the burn or the pump in your muscles and feel the sweat forming on your skin.

Hard gainers – Who are they?

While trying to gain weight sometimes it tends to be challenging especially when you don’t see results. Most people don’t use proper scientific training and rarely work hard, so they never make any progress. These lazy trainees often use this term hardgainer to mask their lack of motivation.

Always remember one thing; you can’t consider yourself a hardgainer before you begin to work out. You must have trained regularly for at least 6 months without any results before you can call yourself a hardgainer.

Having said that, you can agree that there are a few real unfortunate souls who are truly hard gainers. These guys train month after month, eat extra calories and rarely see any muscular growth.

If you’re unfortunate, I can understand how frustrated and lonely you might feel. Why alone? It’s because for such souls there’s very little concern. Billions of dollars are spent all over the world on research to find out how to deal with the crisis of obesity, but very little is spent on helping hard-gainers.

Best diet for hard gainers.

We all know that when it comes to losing or gaining weight, diet determines results more than anything else.

And when it comes to gaining weight, you’ve undoubtedly heard that you have to eat, eat and eat.

Well, there’s some level of truth in that cliche. If you’ve always had trouble gaining weight, you’re probably going to have to eat more food than you’re used to.

You will ask yourself: How many calories? How much protein? What types of foods are best? Let’s answer some of this questions.

  • How many calories? To summarize this issue, for you to gain weight in a healthy way, you need to eat more calories. A normal person consuming 2000 calories is capable of gaining a reasonable amount of weight. For genuine hardgainers who don’t procrastinate consuming 4000-5000 calories are can actually bring positive results.
  • How much protein? Proteins are building blocks of life because they make up critical portions of our cells that are essential for growth and repair. Research shows that minimum requirements are around 0.8g/kg body weight, while serious athletes may need as much as 1.4g/g. Protein supplements can help boost intake.
  • What types of foods are best? Some of my go-to bulking foods that will help you get in your calories include:- Eggs, Red meat, beans, rice, chicken,whole milk etc Most of these foods are calorie dense. Include a variety of nuts & seed, fruits and vegetables i.e peanuts, cashew nuts, macadamia, chia seeds, bananas, avocados,dates among others.

5 Hard gainers Hacks to gaining weight.

Banana Peanut Protein Shake
  • Pump up on protein shakes. – Have a protein shake after workout. That’s right, you should have a protein shake right after your workout in addition to a carb drink during the workout. Post-workout food performs recovery magic and helps you to pay off your hard work in the gym. Adding some carbs (berries, sugar, almond milk, powder) to your shake is a way to sneak into some extra calories and make your shake perfectly powerful and delicious.
  • Eat frequently. You need to eat more often, every 2-3 hours making approximately 6 meals daily. Since your rate of metabolism is so high, you need to fuel your engine constantly. If you want to get bigger, it’s your responsibility to eat. That might mean that even if you are not hungry, you need to feed. Not everyone knows this, but it’s not an easy job to gain weight as an ectomorph. You need to stay focused and be committed to the intake of quality calories.
  • Capitalize on Carbs. Much of your caloric intake should come from carbohydrates. The greatest thing about carbohydrates is that we can eat loads and loads of them without getting full. Use that to your advantage by consuming a generous serving of carbohydrates at every meal. Starchy, unprocessed, whole grain will help you feel and look your best (consider foods like yams, cassava, sweet potatoes over white bread, whole grains over frosted flakes.) During your workout, drink simple carbs (you will feel energized and have to give more, especially towards the end of a grueling workout). But HEADS-UP: don’t get used to drinking simple carbs throughout the day. Keep your carbs unprocessed, starchy, and whole to look and feel your best outside your workout window (from the start of your workout until about an hour later).
  • Watch the scale. Push your intake of calories until you start to gain weight. You want someone trying to lose weight to do the exact opposite. Add roughly 500 calories to your diet and see if your weight begins to rise. If not, aim to reduce the workout of non-resistance exercise (any exercise dependent on cardio). Any weight gain yet? Add an additional 500-1000 calories to your diet. Repeat until the scale begins moving.
Junk food could lead to obesity
  • Don’t pile on junk. Don’t let ectomorphia be an excuse to eat junk. Fruits and vegetables are still very important. Vitamins, minerals and phytonutrients are essential for you to grow and be healthy in these foods. Protein is also very essential. Like all other good eaters, you should make sure you eat protein with every meal. That means eggs for breakfast, mid-morning nuts with a smoothie(which are mostly fat, but contain protein), chicken for lunch, a post workout protein shake and steak for dinner. Mmmmm. Just because you can manage to eat junk without adding weight  doesn’t mean you ought to. Always remember to make healthy food decisions for a healthy body.


The 5 hardgainers hacks above are outstanding when it comes to Healthy weight gain. All it requires is persistence, patience and proper training. In terms of foods, they should be highly nutritious and dense in calories. Ensure that your workout are muscle building e.g lifting weights and using resistance bands or machine .

We have a lot more on healthy weight gain. Sign up with us for more.

healthy weight gain

6 Exceptional Health Benefits of Jackfruit.

Jackfruit sweet large Tropical fruit.

Jackfruit is the world’s largest tropical fruit weighing up to 50 pounds. It resembles a giant watermelon, but with a prickly skin. As it ripens, it turns from green to brownish and softens up. It’s quite sticky inside, so it helps to put a little vegetable oil on your hands and knife to make cutting easier.

Inside the jackfruit at the center you will find a core down and some very large seeds.

Those seeds can be cooked and eaten. You can see the fruit in groups like those of an orange, with a texture much like a pineapple or mango.

It’s very sweet, almost as sweet as a banana or pineapple in terms of taste.

It is a part of the Moraceae plant family, which also includes mulberry, breadfruit and figs.

Jackfruit is oftenly used as a meat substitute due to its texture, which is comparable to shredded meat by Vegans and vegetarians.

Nutritional value for Jackfruit.

  • Calories: 94
  • Fiber: (1.5 grams)- 5% of DV
  • Protein: 3 grams
  • Carbohydrates: (23 grams)- 8% of DV
  • Vitamin A: (5mcg) -2 % of the DV
  • Vitamin C: (13.7mg)- 15% of the DV
  • Riboflavin: (0.055mg) -4% of the DV
  • Magnesium: (29mg)- 7% of the DV
  • Potassium: (448mg)- 10% of the DV
  • Copper: (0.076mg) -8% of the DV
  • Manganese: (0.043 mg)- 2% of the DV

NOTE: DV- Daily Value

Health benefits of Jackfruit.

  • Anti- cancer benefits – A study on benefits of this miracle fruit shows that Jackfruit contains lignans and saponins, which are beneficial phytonutrients that have been shown to offer anti-cancer properties. Lignans have been found to help block the effects of the hormone estrogen, which may decrease risk of hormone -associated cancers  like ovarian, breast,uterine and prostate. While Saponins, on the other hand, are known to optimize immune function and reduce risk of heart disease.
  • Helps improve digestion. – Jackfruit is a nutritional champion: it is rich in minerals, vitamins and dietary fiber, which makes it a perfect natural laxative. Since it has adequate fiber, it can be an effective natural remedy to prevent constipation.
  • Vision support. -Jackfruit is also known to have significant amounts of vitamin A and flavonoid pigments (carotene-ß, xanthin, lutein and cryptoxanthin-ß), offering antioxidant and vision support.
  • A powerful antioxidant. As a good source of vitamin C — and a powerful antioxidant — jackfruit provides about 23 percent of the recommended daily allowance (RDA), which makes it important in helping fight off infectious agents while scavenging harmful free radicals in the body meaning that the fruit can help slow down skin aging and can even assist in repairing damaged molecules, like DNA.
  • Help in maintaining weight. – As it is low in calories and sodium and does not contain cholesterol or unhealthy fats, its luscious fruit lobes make a healthy, appetizing treat you can relish. It gives a feeling of fullness.
  • Helps in pregnancy. – The ambiguous fruit is rich in Vitamin B-complex , containing niacin, pyridoxine, riboflavin and folic acid. It is a viable source of minerals, such as iron, magnesium, potassium and manganese as well. Folic acid is a requirement in pregnancy since it helps prevent birth defects of your baby’s spinal cord and brain

NOTE. Consume jackfruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.

How to eat Jackfruit.

Is Jack fruit a healthy fruit?
  • Since jackfruit is a versatile fruit, it can be eaten cooked or raw. It can be consumed plain or cooked into both sweet and savory dishes, depending on how ripe the fruit is. The unripe fruit generally tastes better in savory recipes, while the sweetness of the ripe fruit is perfect for desserts.
  • Because it’s an exotic fruit, it can be hard to find fresh jackfruit in grocery stores, particularly when it’s not in season. It is frequently sold canned.
  • Because of its flavor, vegans and vegetarians often use jackfruit as an alternative food. For starters, by cooking it and then combining it with vegetables and seasonings, you can use the fruit as a meat substitute in jackfruit tacos.
  • You can also add jackfruit to curries or soups. Once added to yogurt or oatmeal, the ripe fruit always tastes great.
  • Seeds of jackfruit are also edible. They can be roasted or boiled and then seasoned together. Even the seeds can be used to make hummus.

Some Interesting Facts About Jackfruit.

Are you aware that As most fruits do, jack fruits usually grow from the trunk and larger branches rather than the tree’s outer stems.

Dip the jackfruit seed for a minute in cold milk and grind it well and apply it on the wrinkles, it can reduce facial wrinkles in 6 weeks.

Jackfruit is made up 80% of water.

Traditionally, extracts from the jackfruit tree roots have been used to treat fever, asthma, and diarrhea.

You can try out one of my jackfruit recipe

Simple jackfruit Curry


  • 1 tbsp oil
  • 2 tbsp curry powder
  • 2 bay leaves
  • 5 cloves of garlic (pounded)
  • 1/2 tsp cayenne pepper or ground chilies
  • 2 dried red chilies
  • 1 small onion chopped
  • 2 medium tomatoes pureed 
  • 1 tsp ginger
  •  600g green Jackfruit, drained, rinsed and squeezed to remove excess brine. Also chop into smaller pieces if too big. 3/4 tsp salt or to taste
  • 1 to 1 1/2 cups water


Simple Jackfruit curry
  1. Heat oil in a sauce pan over medium heat. When hot, add curry powder and let them start to sizzle for a minute.
  2. Add bay leaves and red chilies and cook for a few more seconds.
  3. Add in the garlic, ginger and onions and a pinch of salt. Cook until translucent. 5 to 6 minutes stirring occasionally.
  4. Uncover and cook for a few extra minutes to thicken the tomato puree. You can choose to shred the Jackfruit a bit if you like.
  5. Add water, cover and cook for 15 more  minutes. Taste and adjust salt and spice.
  6. Reduce heat to medium low and cover and cook for another 10 minutes or longer until desired consistency.
  7. Garnish with Coriander and serve.


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Do you want to learn more about healthy living and how to maintain a healthy weight? Sign Up with us and receive our articles direct to your email.

healthy weight gain Recipes Stews


Here’s a Quick Way to Solve Calorie Surplus- Soups.

Sometimes it becomes so hard to come up with a quick meal that will meet your calorie surplus as you try to achieve your weight gain goals. Though a calorie surplus is required to gain weight, simply eating more only leads to unsightly body fat. To gain muscle, you have to combine a calorie surplus with a solid strength training routine.

Be bowled by our 5 Calorie dense weight gain soups below:

  • African Lentil soup
Lentil soup is calorie dense and nutritious for both vegans & non vegans.


  • 1 large Onion chopped
  • 1 cup chopped Carrots
  • 1 large stalk Celery
  • 2 cloves Garlic
  • 1 Lemons- Raw, with peel
  • 2 tbsp Spearmint
  • 1 tbsp Olive oil
  • 1 tsp ground Cumin
  • 3 large Tomatoes
  • 1 tsp Spearmint
  • 3 cups Lentils
  • 2 cups Water


  1. Peel and dice the onion. Peel the carrots then finely chop them. Finely chop the celery and set aside. Peel and Mince the garlic. Zest the lemon then halve.
  2. Cut one half into 4 equal wedges. Thinly slice the fresh mint, putting aside a few leaves for garnish.
  3. Heat 1 tablespoon of oil in a large pot over medium-high heat. Add the onion, garlic, celery, and carrot and cook, tossing, for 5-8 minutes until softened.
  4. Add ground cumin and cook for a min, until fragrant. Season with salt and pepper.Add tomatoes and the dried mint into the pot and using a wooden spoon or potato masher, break up the tomatoes until almost smooth.
  5. Add the lentils, and 2 cups water to the pot. Bring to a boil then reduce the fire to a simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.
  6. Season with salt and pepper.
  7. Add the sliced mint and the juice of half of the lemon and stir to combine.

Optional: blend the soup for a creamier consistency.Scoop or ladle the soup into bowls and garnish with lemon zest (to taste), reserved lemon wedges, and fresh mint leaves.

Note: Recipe Total Calories 3277 Carbs 

  • Lasagna soup.


  • 1 tsp Flaxseed oil
  • 200 gms chicken Sausage
  • 1 medium Onions
  • 2 cloves minced Garlic
  • 4 tbsp raw Parsley
  • 2 cups Chicken broth
  • 1 ½ cups Water
  • 2 cups Pasta sauce- Spaghetti, ready-to-serve, low sodium
  • 1 cups crumbled Bay leaf
  • 1 dash Pepper
  • ½ cup Ricotta cheese
  • 3 tbsp grated Parmesan cheese
  • 2 tbsp Parsley
  • 85gms Mozzarella cheese
  • ¼ cup whole Basil


  1. Heat a large soup pot or sufuria over medium heat, spray with oil and add the sausage; cook until browned.
  2. Break it up as it cooks with a wooden spoon about 8-12 minutes.
  3. Add the chopped onion and crushed garlic and cook for 2 – 3 minutes.
  4. Add the parsley, Chicken broth, water, bay leaves  and fresh black pepper and bring to a boil; cover your pot and reduce heat and simmer for about 30 minutes.
  5. In a medium bowl combine the ricotta, parmesan, and 2 tbsp parsley and mix.

Preparing the pasta.

  1. Bring a pot of water to boil.
  2. Add the broken pasta and cook according to package directions.
  3. Divide between 2 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, fresh cracked pepper and fresh basil on top.
  4. Serve and Enjoy.

Note:Recipe Total Calories 2443


  • Garlic Tomato Chutney
Garlic tomato chutney.
  • 2 large Tomatoes
  • 60 gms Garlic- 10 large cloves
  • 1 tsp Olive oil
  • 5 Red peppers
  • 1 dashSalt
  • ¼ tsp Spices Mustard Seeds
  • 1 tbsp Canned black beans- Low sodium, drained
  • ¾ Curry paste
  • 1 cup White rice


  1. Cook rice as per package directions.Chop the tomatoes finely. Peel the garlic and set aside.
  2. Heat a sauce pan with oil and add whole dry red chilies and sauté for about 10 seconds.
  3. Add peeled garlic pods and sauté over low flame until it changes color slightly. Take off stove and let it cool completely.
  4. Transfer this into a blender. Add the chopped tomatoes and salt and blend to a smooth paste using a little water, if necessary.
  5. Heat the same pan with oil, add mustard seeds and when they splutter, add beans and curry paste and roast for 10 seconds.
  6. Add the ground chutney, mix well and let it cook for ½ to 1 minute.
  7. Into a serving bowl transfer your soup and serve hot with rice.

Note: Recipe Total Calories 1035

  • Chicken Avocado Soup with Lime


  • 1 medium Avocado
  • 200 gms Chicken breast
  • 3 cups Chicken broth
  • 3 sprigs Fresh Coriander leaves
  • 2 cloves Garlic
  • 1 chopped Green pepper
  • 1 fruit Lime
  • 2 medium whole Tomatoes
  • 1 medium Onions
  • 1 dash black Pepper
  • 1 tsp ground Cumin spice
  • 1 pinch Salt
  • 1 tbsp Coconut oil


  1. Wash the green pepper and tomatoes. Chop the green pepper and tomatoes. Peel and dice the onion into small pieces. Peel and mince the garlic.
  2. Heat a saucepan over medium heat and add oil to the saucepan. Swirl to coat and spread the bottom of the sauce pan.
  3. Add the onion and green pepper. Cook, stirring frequently, until tender, 2-3 minutes.Add the garlic and tomatoes to the saucepan. Cook for an extra 1 minute.
  4. Slice the chicken into half horizontally to form thin fillets and set aside.
  5. Add the broth, cumin, salt, and pepper (to taste) to the saucepan. Put the chicken in the liquid and bring to a boil.
  6. Then reduce the heat back to medium, cover, and cook until chicken is cooked through.Once cooked, remove chicken from the liquid and transfer to a plate.
  7. Wash and dry the coriander and shave the leaves off the stems; discard the stems and chop the leaves.
  8. Halve and pit the avocado; spoon out the flesh and chop.
  9. Dice the chicken and return to the saucepan. Stir in about ¾ of the coriander (save the rest for garnishing) and juice from half a lime.
  10. Serve your soup in a bowl, stir in avocado, and garnish with the remaining coriander. Enjoy!

Note:Total Recipe Calories 883

  • Broccoli Soup with Cheddar Cheese


  • 6 tbsp unsalted Butter
  • 500 gms Broccoli
  • 1 large Onions
  • 2 cloves minced Garlic
  • 1 tsp Tarragon leaves
  • 1 cup Light whipping cream
  • 3 tbsps Wheat flour
  • 61/2 cups Chicken broth
  • 12 cup shredded Cheddar cheese


  1.  Melt 3 tbsps of butter in heavy medium sufuria over medium-high heat.
  2. Add broccoli stems and onion; sauté until onion is translucent, for about 6 minutes.Add garlic and tarragon; sauté for 1 minute.
  3. Add stock and bring to boil. Simmer uncovered until broccoli is tender, for about 15 minutes.Stir in cream.
  4. Create a paste by mixing the remaining 3 tablespoons melted butter with flour in small bowl. Whisk paste into the soup.
  5. Add broccoli florets.  Simmer until soup thickens and florets are tender, stirring frequently for about 5 minutes.
  6. Preheat broiler. Place 3 ovenproof soup bowls on baking sheet. Divide soup among the bowls.
  7. Sprinkle 1/3 cup cheese over each. Broil until cheese melts and bubbles around edges, about 4 minutes.
  8. Serve

Note:Recipe Totals Calories 2453

You need more of this delicacies on your table sign up with us.

Exercises healthy weight gain

Weight Gain Secret: Muscle Building Techniques For Vegans.

The Possibilities Of Building Muscle As A Vegan

As long as you are consuming the right nutrition with high protein, you don’t have to be a meat-eater to build muscles. Building up your muscles is 80% from your diet while the remainder 20% comes from your physical exercise and training. To lose fat and build muscle you have to eat correctly.

This will be your first and main priority before moving to your physical activities. If you got diet fixed and in check, you are a step closer to building up muscle. That being said building muscle as a vegetarian is a daunting task and a complex one due to the fact you would have a restriction to the certain food that you have access to eat.

Diet Plan Tip: To build muscle, eat at a surplus and do resistance training.

The Essential Nutrients

Determining your vegan diet plan is significant to determine on what you can and should eat and how you can consume it. Just like any ordinary people that have fixed their diet plan, as a vegetarian it is best to track the calories of everything you eat during the entire day. As a vegetarian, your protein requirements will vary from the usual diet plan that ordinary people practice.

If you are strength training then you would probably need to take protein supplement with the addition to your personal diet. There are various types of protein based foods that you can consume such as hemp protein, soy, rice protein and gemma protein. Egg or whey protein are viable options too if you are not a vegan that avoid foods produced by animals or animal products in any way.

Diet Plan Tip: When it comes to protein consumption, always be conscious of eating various sources of nutrients for a complete distribution of amino acids.

These vegetables contain above 4gms of proteins per cup.

The Significance of Vegetable Protein

There are various significant factors to look into when it comes to the consumption of vegetable protein. Studies showed that the anti-nutritional factors which are commonly found in soy and other vegetable protein have negative effects in human nutrition. These are substances or compound which act to reduce the intake of nutrients, absorption, and utilization and may produce other adverse effects. Hence, it is highly significant to keep in mind that a higher consumption of vegetable protein is required to gain the same effect of a usual consumption of protein.

The best vegetable protein powders you could consider are as follows:

Whey protein: One of the best choices for vegetarians especially for muscle builders. Moreover, it helps with cutting down excess weight and supports the overall of your health. Whey protein can be easily absorbed and digest into your body.

Additionally, it is an ideal choice for people who are lactose-intolerant as it tolerable compared to other protein powders.  If you’re a veganism that is refrained from consuming any dairy products, whey protein is clearly not your choice at is derived from cheese production.

Brown rice protein powder: Is a good option if you can’t opt for whey protein as they are gluten and dairy-free. They are packed with high levels of antioxidants and nutrients to support weight loss.

 Hemp protein: It contains a complete amino acid profile while it is easy to digest and it helps with pre- workout as it won’t cause stomach issues while you are exercising. Moreover, hemp is a safer plant source of protein in general as it is cultivated using the organic agricultural method.

There are various nutrient-dense foods that you can gain protein for your plant-based diet. Vegetables such as avocado, broccoli, spinach, sweet potatoes and boiled peas can be your staple vegan diet. Legumes especially lentils and beans which have been the foundation of various diet plants is a plant that you could consider. They are high in protein and dietary fiber.

Moreover, they are mainly feel-good foods for satiety, balancing blood sugar, maintaining weight and energy. Last but not least nuts and seeds can be incorporated into your snack or meal diet plan as they offer high amounts of protein, fiber, vitamins, and minerals.

Planning Out Your Diet!

“Planning out your Diet!” is being self-aware with what you eat and how much you eat daily. The optimized way to do this is to calculate the calories of everything you consume during the course of the entire day with the use of a calorie tracking application or a pen and paper. Suffice to say if you wish to gain muscle, you basically need to eat over your Total Daily Energy Expenditure (TDEE).

If you are losing weight at the same time while building muscles, it is best to remain conservative by staying within 500 calories above or below, respectively. TDEE calculator will only project out the estimated daily caloric needs, hence you need to track your daily calorie intake and compare that to your weight loss/gain to determine a more personalized approach.

Adjust your daily intake and reassess for the next few weeks, repeat this step until you are losing weight at the
motion determined by your own daily deficit.

Diet Plan Tip: The best meal plan is always going to be one that you create yourself.

Add your email address to the form below to find out more. And check out all of our helpful  articles regularly!

Exercises healthy weight gain

Home Workout: It’s Not as Difficult as You think.

In our endeavors to try to gain weight in a healthy way, we always forget that muscle building is a necessity. This is where exercises come in. Home workouts covers up for the stresses and pressures of muscle building. How do I mean. Working out from home can be both cheap and comfortable considering its in comfort of your home. And it doesn’t have to be difficult.

We tend to assume that people working out in their living rooms or at home gyms when the term ‘ home workout’ comes up. Home means’ indoors’ and so we conclude that most likely a home workout would take place in one of the house’s spaces.

But this is not always the case.In fact, the best way to do home workouts is often to train outdoors, and for that there are a few good reasons. Read on to find out what they are…

What is Functional Strength?

The principle of functional strength is that you are trying to build strength in a real-life environment that you can actually use. This means that the strength you have developed can convert to better lifting when you’re moving house. This is sometimes seen in the context of evolution – What kind of strength is designed for our body to develop?What kind of strength would be effective when we were in the wild for hunting, foraging and building?

It’s often said that the best way to build functional strength is to perform bench presses and deadlifts. That way, you can train in a way that you are using many muscle groups in conjunction and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal applause.

This is the reason why you need to start training in your garden! Not only will training at home yard help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will expose you to training in different weather conditions, environments and it will ensure you’re getting an excellent dose of vitamin D. In short, this is far much healthier for you and it poses a unique challenge.

So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can jog round the garden, skip or even just try moving a pile of bricks from one side to the other. With extra space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!

3 basic items to kick start your home gym.

Weight gain home workouts
Home gym with dumbbells, bench etc. For your home work outs.

Building your home gym doesn’t have to be expensive and it doesn’t need to take up a lot of space. In order to create one you can use to work out from home, you just need to work smart and you need to fulfill a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Basically, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space.

  1. Pull Up Bar

The first item you’re going to need is a pull up bar. Before you purchase a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means  your biceps and your lats, which require you have something to hang off of should be considered.
And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This then means that you really can train every muscle group, even if you are still limited to using only bodyweight.

2. Dumbbells

With dumbbells, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also dumbbell presses, shoulder presses, tricep kickbacks, tricep extensions, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Finally, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.

What is important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The greatest news, is that you can purchase dumbbells that have adjustable weight which will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.

3. Bench

All that is left is to add a bench, I mean a weights bench. Preferably one that will allow you to change the angle. This way, you can then perform not only dumbbell presses and flyes, but also isolation curls (sitting with your back supported by the bench), incline and decline presses, shoulder presses and all the other things using much heavier weights.
With just these three items, you can now effectively have everything you need to create a fully functional home gym. In case you desire  to progress, this will offer enough challenge to keep you on your toes and keep you growing!

Of course where you choose to expand from is then up to you.

Some Unique and Powerful Exercises to Add to Your Home Workout.

Building muscle and  working out is usually all about keeping things varied. You need to continue challenging your body and that means avoiding reaching a plateau at all costs.
The major problem though is that finding ways to train from home can sometimes be challenging. Of course you can not stock your home with quite as much gym equipment as the typical gym and even the sheer weight can end up costing a lot of money.

As such, you need to get a little extra creative in order to get the most from your home workouts and sometimes this will mean thinking outside of the box and trying to come up with unique training ideas.

Here are a number of exercises that you may not have thought of but which can be very effective at building muscle from the comfort of your own home…

  • Calf Jumps

Training your calves from home can be tricky unless you have a lot of weight to pile onto your dumbbells. A perfect solution is to use ‘calf jumps’ which train the explosive fast twitch muscle fibers. The idea is to simply jump while keeping your entire leg straight. This means that you’re generating all of the power from your foot and your calf. This can be a surprisingly effective workout!

How to do jumping squats.
  • Jumping Squats.

Jumping squats are equally as effective and something a lot of people just don’t think of. Just squat  and allow your knees to bend 45 degrees and at the top of that squat, jump up in the air!

  • Crawls.

There are a variety of crawls you can do which include bear crawls, Spider-Man crawls and more. These are great as they keep a constant time under tension while at the same time training your ‘contralateral coordination’ as you are moving all your limbs at different times. They are a great form of functional training and something you can do across the garden!

Spider man crawls.
  • Drag Curls

These should be performed with either dumbbells or barbells, an alternative way to try using your dumbbells. Just curl the weight, but by dragging the weight upward instead. This means your hands are pointing slightly more toward the ground at the beginning and then come directly upward but the pivot in your arm is still going to be the elbow joint. This makes curls a little bit easier, which in turn makes them great to round off a drop set.

  • Burns

Burns is one of the most deadly words in all of weight training. Burns are exercises you perform as a last option when you have nothing left to give and nothing left in the tank. Here, you are simply doing as much of the exercise as you can still do. So if you can only bob up and down on the ground after a number of press ups – that’s all you do. It’s a good way to finish off the muscle, it’s exhausting but also creates a real flood of blood and metabolites to finish you off.

The last piece of the puzzle -Diet

Finally, you need to think about the final piece of puzzle: the diet. Because whether you’re working out at the gym or at home, your diet is one of the MOST important factors for ensuring that the maximum benefit from your training is achieved.

Likewise, diet is crucial whether you want to lose weight or build muscle – though the strategy will change.

Note: Building muscle MAKES you burn more fat, even when you’re resting. That’s why running and using resistance training is so good for creating a lean and toned physique and when you combine this with the right diet, you are attacking your fitness and your health on all fronts. The hard part is just putting this into practice.

Monitoring all the calories coming in and out of your body takes a long time and is rather joyless, so for most people it will be sufficient to make a strong estimate instead. Likewise, you can make life easier for yourself if you eat a relatively consistent healthy, high caloric breakfast and lunch.
If you do that, then you’ll be able to avoid having to calculate how many calories are in those meals on most days – it will be enough to just guestimate how much is in your dinner and then add that to the total. Keeping a consistent breakfast and lunch is much easier because these are functional rather than social meals – we tend to eat them when we’re on our own rather than out with friends.

Protein shakes.

It is also a good idea to include protein shakes to your diet. A good protein shake should be able to add to your diet especially if your main agenda is to build muscle or add weight. This is because it is generally agreed that for each pound of muscle mass, the optimal intake of protein for muscle growth is one gram. For a lot of people, that’s going to mean 170 grams plus and getting that naturally is hard work in your diet. Protein shake is simply a useful and convenient way to help this process, but that’s exactly what it is– a’ supplement’ diet and not a meal substitute.

And there you go –create your home workout and try working some of these into your routine and that should give your muscles a bit of a wakeup call!

healthy weight gain


Cape gooseberries also known as physalis peruviana

Cape gooseberries are small delicious tropical fruits that can be grown even in a kitchen garden. From its name Cape, it was first grown in Cape of Good hope in South Africa. These orange berries are highly nutritious with a variety of health benefits. Around the world cape gooseberries have interesting unique names e.g ground cherries, pygmy ground cherry, Physalis peruviana, golden strawberry, pearly round yolkimabobs, Inca berry among others.

Cape gooseberry is indeed an edible natural herb that is used in fruit salads, drinks, as well as in desert with apple and honey. Gooseberries are popular in the western hemisphere and other areas.

They contain polyphenols, calcium, phosphorous, carotenoids, withanolides, melatonin,  iron, potassium, fiber , protein, thiamine, riboflavin, niacin, pectin, Vitamin A and Vitamin C.


The following health actions are associated with Cape gooseberry – anti-inflammatory, anti-oxidant, purgative, anti-cancer, taxative, diuretic and antihepatotoxic.

Nutritional value of cape gooseberries.

  • Calories 74.2
  • Energy (53kcal)
  • Carbohydrates (11.2g)- 12.06% of DV
  • Fat (0.7g)- 2.08% of DV
  • Protein (1.9g)- 5.32% of DV
  • Vitamin A (36 μg)- 7.14% of DV
  • Vitamin B1(0.11 mg)- 12.83% of DV
  • Vitamin B2 (0.04mg)- 4.31% of DV
  • Vitamin B3 (2.8mg)-24.50% of DV
  • Vitamin C(11mg)- 17.11% of DV
  • Calcium (9mg)- 1.30% of DV
  • Iron (1mg)- 17.50% of DV
  • Phosphorous (40mg)- 8.00% of DV
  • The fruit is also rich in pectin and has adequate amount of polyphenols, withanolides, melatonin and carotenoids.

NOTE: DV- Daily Value

The Cape gooseberry is widely used in traditional Colombian medicine as an antidiabetic treatment. A research done identified the compounds responsible for the hypoglycemic activity .This study established the potential of sucrose esters as α-amylase inhibitors and to explain the hypoglycemic effect that has traditionally been attributed to gooseberry fruit. These berries have been shown to provide significant health benefits because of their high antioxidants, vitamins, minerals and fiber (Zhao, 2007). 

Here are 7 Health benefits of Cape gooseberries (physalis peruviana).

1. Anti- inflammation: Considering the fact that Cape gooseberry has polyphenols and antioxidants, they are used for many medical uses such as anti asthmatic, anti helmenthic, anti spasmodic, anti septic, anti inflammatory, purgative, laxative and good for stomach related disorders.

These antioxidants fight with the free radicals in our body and stabilizes them. This prevents them from causing oxidative damage to our cells. Free radicals(the unstabilized ions that get formed during the oxidation process in our body) steals electrons from the neighboring molecules thus preventing our cells from the oxidative damage. It also reduces the risks of different types of cancers like skin cancer, colon cancer, stomach cancers among others.

2. Improves eye health: Cape gooseberries are a great option for your eyes. Thanks to the high amounts of carotenoids they contain, they are perfect for a superb eyesight and the overall health of your eyes.

Carotenoids gets rid of oxidative stress on the ocular system, preventing the development of cataracts and slowing the onset of macular degeneration, keeping your vision in top working order as you age.

3. Boost immunity: The high amounts of vitamin C in ground cherries boosts your immunity keeping diseases and infections at bay. Eating them on a daily basis will reduce your frequent visits to hospital.

4. Can manage Diabetes: Fructose is a soluble fiber found in ground cherries which can prove beneficial to patients with diabetes. They can help lower blood sugar level. This benefit of physalis peruviana is because of its low glycemic index. This means it releases sugar into the bloodstream at a slower rate, and thus prevents a sudden spike in the blood sugar level.

Additionally, the dietary fibers present in them slows down the rate at which sugar gets absorbed into the bloodstream and thus helps in managing diabetes.

NOTE: Eating a lot of golden berries may lower the blood sugar to a dangerously low level, and this may increase the risk of hypoglycemia.

5. Keeping digestive system healthy: Dietary fibers present in the Cape gooseberries act as a natural laxative. This means it improves bowel movements and ensures smooth elimination of waste from our body. This not only provides relief from constipation but it is also beneficial for treating digestive problems like irritable bowel syndrome, flatulence, abdominal pain, indigestion, etc.

NOTE: It’s best to eat them in moderation since over consumption of dietary fibers may bring problems like malabsorption, intestinal blockage indigestion,intestinal gas etc.

6. High Blood Pressure(Hbp) Management: Eating cape gooseberries regularly has been found to be very beneficial for people with high blood pressure or hypertension. Hbp is a major health concern that affects millions of people around the globe, and is also a leading cause of various cardiovascular problems like heart attack, irregular heartbeat, heart stroke etc.

They are effective in treating hypertension because of the presence of “Potassium” in it. Potassium is an important mineral that acts as a natural vasodilator. This means that it relaxes our blood vessels, improves blood circulation, and thus helps in controlling high blood pressure.

NOTE: It is advisable to eat them moderately. This is because too much potassium in our body may lower your blood pressure to a dangerously low level, and this may increase the risk of hypotension.

7. Healthy Weight gain: Consuming 100 grams of physalis peruviana provides around 53 calories of energy, which means one can enjoy eating them without worrying about excess calories.

However, put in mind that golden berries are not completely calorie free and if you consume them in excessive quantity for a prolonged period of time, then these calories can quickly add up. And, if you are already taking enough calories through your diet to meet your calorie intake, then eating too many golden berries may lead to weight gain.

How to eat Cape gooseberries.

Cape gooseberries.
  • You can choose to dip the fruits in chocolate or other coatings or pricked and rolled in sugar.
  • Fruit Salads: Fruits can be eaten raw in fruit salads, fruit cocktails, in cooked dishes or processed into jams or even canned whole in syrup or as juice.
  • Dessert: Fruits are stewed with honey and eaten as dessert in Colombia.
  • Raisins: Cape gooseberries can also be dried into tasty “raisins”.
  • In Britain their husk is used as a handle for dipping the fruit in icing.
  • Pies and puddings: The berries are great for snacks as well as for making puddings, pies, jellies, ice cream, sauces, jams, preserves, chutneys and glazes for meat and seafood.

Traditional uses of Cape gooseberries around the world.

  • It is also a common medicinal herb in India, used by Muthuvan tribes living in the Shola forest regions against jaundice.
  • Cape gooseberries is traditionally used in folk medicine for dealing with diseases like hepatitis, dermatitis, malaria, rheumatism, dermatitis, malaria, asthma, and leukemia.
  • Heated leaves are applied as a medical dressing on inflammations in South Africa.
  • In Colombia,leaf decoction is taken as a diuretic and an antiasthmatic.
  • To relieve abdominal pains in children, Zulus of South Africa administer the leaf infusion as an enema.

Also read: 9 Health benefits of Custard Apple.


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

healthy weight gain

Your Stress-Busting Diet

Healthy weight gain can be a challenge just like loosing weight especially when your efforts don’t add up. You may put a lot of your time in exercises,change from diet to diet and the results end up stressing you out.

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, takeaways, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.

When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress 

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combatting stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing stress-busting for foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

Avocado is a nutritious fruit with healthy fats.

Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. Nonetheless, be careful with portion control when eating avocado, as it is high in fat.

Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best super foods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress, as what you’re drinking can also alleviate or worsen stress. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

Chocolate helps in Healthy weight gain as well as a de-stressor when eaten in moderation.

Chocolate – Although chocolate is usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time your stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

Beef – Grass fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy property to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

Healthy snacking helps you meet your daily calories as you try to gain weight. Walnuts make a good snack as a stress buster.

Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. A study published in the Journal of the American College of Nutrition, show that walnuts and walnut oil reduce blood pressure during stress,” said Sheila G. West, associate professor of biobehavioral health. There is no denying that the sweet, pleasant flavor of walnuts and they can be a tasty snack for in between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack size portions of pistachios per day lowers vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

Green leafy vegetables.

Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Together with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more moods regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

Fermented foods – last but not least, eating fermented foods such as yoghurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yoghurt actually have a direct effect on your brain chemistry and transmit positive mood and be havior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. How-ever, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yo-ghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eat-ing a diet which is healthy and balanced.

In order to stay on track, it’s a great idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier over-all, but can improve your mental health and stress levels, too.

An example of a simple healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yoghurt with fruit or a handful of pis-tachio nuts
Lunch: A pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yoghurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

healthy weight gain

9 Health benefits of Custard Apple.

Custard apple(cherimoya) is nutritious and can aid in weight gain.

Custard apples also known as Cherimoya (Annona cherimola) is a green, cone-shaped fruit with scaly, fairly rough skin and creamy, sweet flesh. It contains anti-oxidants like Vitamin C, which helps to fight free radicals in our body.

It also contains potassium and magnesium in a healthy amount that protects our heart from cardiac disease.

Its rich in fiber, minerals and vitamins. This unique fruit can boost immunity, fight inflammation, and promote eye and heart health.

Custard Apple has a sweet taste similar to other equitorial fruits, such as banana and pineapple.

Custard Apple Nutritional Facts.

  • Calories (94 Kcal)
  • Protein (68g)- 4% of DV
  • fat (0.5g)- 1% of DV
  • Carbohydrate (20g)- 9% of DV
  • Dietary fiber (0.9 g)- 17% of DV
  • Calcium (17.6 mg)- 2% of DV
  • Phosphorous (14.7mg)- 3% of DV
  • Iron (0.42 mg)- 4% of DV
  • Carotene (0.007 mg)
  • Thiamine (0.075 mg)- 7% of DV
  • Riboflavin (0.086 mg)- 8% of DV
  • Niacin (0.528m)- 3% of DV
  • Ascorbic acid (15 mg)
  • Nicotinic acid (0.5 mg)

NOTE: DV- Daily Value

A study on custard apple shows that cherimoyas contain one class of chemicals which sets them apart from other fruit species – the presence of acetogenins (McLaughlin, 2008). The acetogenins are unique to the Annonaceous family and in in vitro and in vivo studies appear to have considerable anti-cancer properties. Many of the compounds appear to have multiple physiological activity e.g. some acetogenins have both anti-cancer and anti-hypertensive activity.

Here are 9 Top benefits of Custard Apples

1. Healthy weight gain- Are you working hard to add weight? Custard apples are good for those who need to gain weight since it contains around 94 calories. A mixture of custard apple and honey when consumed on a regular basis will help add on the required weight and those much required calories as a snack or make smoothies out of it.

2. Rich in Antioxidant.- Custard apple is specifically rich in antioxidants, such as vitamin C and carotenoids. These compounds normally fight free radicals that may contribute to many different diseases.

3. May prevent High blood pressure.- Custard apple have magnesium and potassium, two major nutrients that support healthy blood pressure levels. Foods rich in potassium are very important in managing high blood pressure (HBP or hypertension) Since potassium reduces sodium effects. The more potassium you drink, the more urinary sodium you lose. Potassium also helps ease blood vessel walls strain, which helps lower blood pressure even further.

4.Helps in digestion.- Custard apple contains high amounts of copper and dietary fibre, which helps in digestion, ease bowel movement and relives from constipation. Custard apple pulp can be sun dried,crushed into powder and consumption of the powder with water will help heal diarrhea.

5. Helps anaemics.- Cherimoyas serve as a stimulant, expectorant, coolant and haematnic. Moreover, the rich iron source is also useful in treating anemia.

6. Helps diabetics.- If you are suffering from diabetes, start eating cherimoyas in order to lower the blood glucose levels. Also, the dietary fibre present in custard apple helps slow down the sugar absorption.

Testing for blood glucose levels.

7. Heals wounds.- According to studies, custard apple seeds are effective in healing minor wounds. More so they have plenty of Vit B in it which also speed-up skin cell re-growth and provide instant pain relief. They also contain anti-bacterial properties.

8. Helps in maintaining healthy skin and hair.- Custard apple is rich in vitamin A that works miracles for skin and hair. When applied on the skin and hair, it works as a moisturizing agent that also controls other aging signs. The pulp is also effective on boils and ulcers.

9. Boosts Immunity.- There is a splendid  amount of vitamin C in custard apple, which is a major kick start for the body’s immune system. Vitamin C can help in stimulating the production of white blood cells, which are the first line of defense for the body’s immune system.

You can try out this simple high calorie smoothie.

Avocado & Custard Apple smoothie.

Ingredients. (Serves 2)

  • 1 medium Avocado
  • 1 medium Custard Apple
  • 1 cup whole milk
  • 1/4 teaspoon cinnamon


  • Cut the avocado into two and scoop out the pulp into a bowl.
  • Cut the custard apple and remove all the seeds. Scoop out the pulp too.
  • Put the avocado, custard apple,cinnamon and whole milk into a blender and blend until smooth and creamy.
  • Serve chilled.


Custard Apple is creamy and sweet. There are many ways to eat custard apples and enjoy the fruit. Make a puree of the flesh by either blending or pushing the custard apple flesh through a sieve with a wooden spoon, discarding the seeds and any overly fibrous parts. You can make smoothies and mix it with other fruits to create a variety of flavors.

healthy weight gain

Smart Ways To Achieve A Healthier Meal Plan.

Healthy weight gain is a process and meal planning helps in organizing your thoughts and resources to come up with culinary delights that showcase your productivity. It plays a vital part in balancing meals nutritionally, taste-wise and cost-effectively within the time available for preparation by keeping the dietary requirements of the family in mind.

This clearly depicts that your healthy meal is a combination of fruits, vegetables, grains, proteins and dairy items. You can choose between the type of fruits, vegetables, grains, proteins in any form and whole dairy products. An organized meal plan makes your life healthy. It is good to go with a weekly meal plan than a monthly one. This is because your mind will be fresh with the ideas that you had for the previous week.

Balance your diet.

The first and foremost way to achieve a healthier meal plan is to have a balanced diet that is enriched with nutritious food items. It should contain everything that your body needs for trouble-free functioning. It should be a combination of food rich in vitamins, healthy fat, proteins, calcium, iron, magnesium, zinc, fiber, antioxidants and much more.

Your meals should not contain only fruits and vegetables with a message that they are healthy. You should also be aware in analyzing the favorite food items of your family members. This is because the full nutrient of any food item is acquired only when we love and eat it willingly. You can try to blend this fruits and vegetables into nutritious smoothies that are easy to digest and consume.It is even a better idea to make your little ones eat their least favorite food items by promising their desired snack or dessert.


Breakfast is the most vital part you need to concentrate on. A wholesome breakfast gives good strength and a good start to your day. Let your breakfast be power-packed, for example it can be a blend of whole-wheat bagel with smoked salmon, fresh orange juice and lettuce. Instead of having three full meals, you can have it as a nutritious breakfast with three or four smaller meals in-between to increase your stamina and facilitate you to keep your energy levels up always. 

Healthy Breakfast.


Ensure that your meal plan definitely has bright colored vegetables and fruits. This is because brightly colored vegetables and fruits like broccoli, corn, lettuce, carrot, beets, squash, oranges, berries, mangoes, apples etc. are naturally enriched with iron, zinc, calcium, fiber, antioxidants, potassium, vitamins and much more. These nutrients have the power of fighting against numerous diseases and decrease your intake of medicines.

Colorful vegetables you can add to create healthy meals.


Prepare it in such a way that a day is balanced with simple as well as complex food items. This will make you feel comfortable as there is no need for you to struggle in the kitchen for a long time for all the three meals of the day. If your breakfast is simple as an Egg sandwich with whole-grain bagels, spinach and fresh juice then make a sophisticated dinner like Rice noodles with garlic prawns and sweet corn soup.


Include the seasonal produce in your meal planner as it not only supports your diet but also supports your budget-friendly shopping. These seasonal fruits and vegetables are blended with nature and are available only in the particular season. By eating this you can augment your strength and endurance in a natural way.


I hope you’re not thinking about alcohol.Drink water! Of course it’s water. They never stop drinking water.

Celebrity trainer and nutrition specialist Harley Samuel Pasternak (whose major clients include: Kim Kardashian, Hale Berry , Megan Fox, among others.) urges the importance of body hydration.

According to Harley B. L. Pasternak, thirst will typically be mistaken for hunger, thus often sipping water through the day will keep excess calories off your plate – and your mouth.

Healthy weight gain meal plan.
Drinking water is part of healthy living.

These are the smart ways to achieve a healthier meal plan and this is the right time to start one.

While meal planning its essential to consider high calorie foods if you are intending to gain weight. You can check out some of my favorite recipes.

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Success! You're on the list.