 It is a popular Indian sweet made by mixing jaggery and dal, and is a beloved treat to Lord Ganesha. The dish is very famous in Maharashtra. It tastes best when served with a good amount of ghee.

The best exercises to strengthen the bones are strength-building ones. Here are a few exercise recommendations that should help you:

Strength training exercises are considered the most powerful activity to build bone density. When you contract and tense the muscles, they pull on the bones.

Weight-bearing exercises, such as brisk walking, jogging or climbing stairs, produce a force on bones that makes them work harder.

Exercises such as pushups and band pulls add resistance to your workout routine, which allows the muscles to release magnesium, calcium, and other minerals essential to strengthen your bones.

Stretching helps to increase the flexibility and length of your muscles. Additionally, regular stretching enhances blood flow, promotes better posture, and improves muscle and bone health.

Balance exercise contributes to improving overall physical stability. Balance exercise improves your ability to stay stable and prevent you from falling, which is the prime reason for fractures.

5 Simple Bone-Strengthening Exercises to Build Bone Density

5 Best Sources of Vitamin B12 for Vegetarians

Vitamin B12 is a key nutrient for keeping blood and nerve cells healthy. There are very few options for vitamin B12-rich sources for vegetarians. Here are five best sources of vitamin B12 for vegetarians:

One of the most easily and widely available vitamin B12-rich food for vegetarians is cow milk. Approximately 250 ml of cow’s milk is equivalent to half of your daily intake of vitamin B12.

Yoghurt is another natural source of vitamin B12. Incorporating yoghurt into your daily diet can provide you with 16% of your daily intake of vitamin B12.

Fortified foods such as soy milk, almond milk, and cereals are rich sources of vitamin B12. Fortified cereals include bran and whole wheat, which contain vitamin B12, folate, vitamin A, and iron.

Gym enthusiasts consume whey powder to fulfil their protein intake. However, whey powder has more to offer, it is also rich in vitamin B12. Consuming 32 grammes of whey powder can fulfil 8% of the daily Vitamin B12 intake. Mixing whey protein with milk can be the best source of vitamin B12.

Certain fruits rich in vitamin B12 are bananas, oranges, apples, blueberries, and kiwi. Fruits are a delicious option to incorporate into your diet.

DIY Coffee Scrub for Soft and Glowing Skin: Recipe and Benefits


Have you ever thought of using coffee as a scrub? Yes, you read it right. There are numerous benefits of scrubbing coffee on your skin. Let’s delve into the process and benefits of using a coffee scrub.

Ingredients: Coffee, rolled oats and oil (coconut, olive or grapeseed), and salt/sugar.

Coffee scrub is easy to make. Mix all the ingredients until you get a smooth paste to apply to your skin. Gently rub the scrub on your face or body for 3-4 minutes and rinse it with water.

Coffee has an antioxidant named caffeic acid, which increases collagen production and helps reduce signs of skin ageing.

Coffee scrub has exfoliating properties and can help unclog pores, promote brighter skin, and slough off dead skin cells.

A coffee scrub with oil, oats, and salt/sugar may help reduce inflammation and also exfoliate and moisture the skin. 



Disclaimer: A patch test is recommended before applying the scrub to your face or any other body part.

DIY Coffee Scrub for Soft and Glowing Skin: Recipe and Benefits

Maintaining healthy and strong bones is crucial while you are ageing. Incorporating foods rich in calcium and vitamin D can help you maintain healthy and strong bones. Here are five foods that you should add to your diet:

Milk is said to be one of the richest sources of naturally occurring calcium, important for bone health.

Salmon is also known as a superfood because of its numerous health benefits. A three-ounce cooked salmon has about 447 International Units (IU) of vitamin D, which helps promote healthy bones.

Leafy greens like collard greens, spinach, and kale are a rich source of calcium, crucial for maintaining healthy bone health. Additionally, they also provide vitamin K, which promotes bone metabolism.

Almonds, chia and sesame seeds contain essential nutrients for healthy bones. Almonds provide calcium, while sesame and chia seeds are high in magnesium and phosphorus, both of these minerals are vital for bone health.

Yoghurt is also a good source of naturally occurring calcium. It also contains other essential nutrients such as magnesium, vitamin D, and iodine, which are vital for bone health.

Top 5 Foods for Healthy Bones

5 Foods to Maintain Healthy, Stronger Hair

Almost everyone suffers from hair problems like dull hair, breakage, or hair fall at some time. Including food that boost hair growth can be a game changer for you. Here are five foods for stronger hair:

Eggs contain protein that boosts collagen production, which improves the thickness and strength of hair.

Citrus fruits like oranges, lemons, and grapefruits are rich sources of Vitamin C. Vitamin C helps improve collagen production and scalp circulation.

Carrots are a rich source of vitamin A, which offers numerous benefits for hair. Vitamin A promotes fast hair growth.

Avocados are high in vitamin E, which helps protect hair follicles from oxidative damage. Improvement in hair follicle and blood circulation can enhance hair growth.

Nuts and seeds, including almonds, pumpkin seeds, and flax seeds, are a rich source of Omega-3 fatty acids, which increase the thickness of hair by keeping it hydrated and strong.lect on what has happened, and what should be the next step.

Benefits of Honey, Milk, and Oats Face Pack

Oats help reduce water loss, honey keeps the skin moisturised, and milk provides nourishing effect. Hence, the honey, milk, and oat pack is a combination that works wonders for all skin types.

Ingredients Required: Oats, Honey, and Milk

Step 1: Mix oats, honey, and milk to form a smooth paste.

Step 2:  Apply it on your face and neck, and massage for 3-4 minutes.

This face mask will moisturise, smoothen texture, and naturally bleach the skin.

Oats absorb excess oil and reduce sebum production, thereby reducing acne.

Oats protect the skin from drying, making it a gentle cleansing solution.

How to Make Homemade Almond Butter in 5 Easy Steps

Preheat the oven to 350 degrees Fahrenheit. Spread the almonds across a large baking sheet and toast the almonds for 10 minutes. Let the almonds cool until they are just warm and not hot.

Transfer the almonds to a high-speed blender and blend until it turns creamy. The almonds will take time to blend, and if the mixture gets hot, stop and let it cool for a few minutes in between.

Once the almond butter is smooth and creamy, you can blend in add-ins such as cinnamon for a hint of spice.

Blend until the add-ins are evenly mixed and the butter is smooth again.

Let the almond butter cool to room temperature, and you can store it in the refrigerator for up to two weeks.

DIY Cucumber and Aloe Vera Gel for Hydrated Skin in 5 Easy Steps

Aloe Vera and Cucumber benefit our skin in several ways as they have anti-inflammatory properties and are loaded with antioxidants. Here are five easy steps to make a DIY face mask:

Step 1:  Blend half an unpeeled cucumber until it has a watery paste consistency.

Step 2: Use a strainer to separate the juice from tiny solid bits.

Step 3: Add two tablespoons of aloe vera gel to the mixture and blend until smooth.

Step 4: Apply the mask to your face and massage gently for 3-4 minutes.

Step 5: Let the mask sit on your face for 15 minutes, and rinse off using cold water.

The Power of Journaling: 5 Surprising Benefits of Journaling

A nighttime routine is an important factor that contributes to sleep quality. Your activities during the sleeping hours have an influential impact on your ability to have a sound sleep. Here are a few tips to help you fall asleep easily:

Journaling provides a space to express your thoughts and emotions and helps you to have a peaceful sleep.

Having a caffeine event six hours before bedtime can impact your sleep. If you often have trouble sleeping, cut down on caffeine intake and try beverages that are not caffeinated.

Regular exercise can improve sleep, but it is better to do intense workouts during the morning hours. Vigorous exercise shortly before bedtime can raise your heart rate and body temperature, making it difficult to sleep.

Mindfulness meditation can help you release the day’s stress and improve your ability to have undisturbed sleep.

Playing soothing music can trigger the release of hormones that help improve the mood. Feeling at peace can help you feel calmer and promote a sound sleep.

Untitled SummaryThe Power of Journaling: 5 Surprising Benefits of Journaling

5 Breathing Exercises to Help You Calm Anxiety

Anxiety is a feeling of fear, uneasiness, and dread. It is a natural human reaction to certain situations, such as making an important decision or taking an exam. However, practising breathing exercises can help you calm your anxiety. Here are five breathing exercises that you can try:

Put your hand on the belly and breathe deeply, feeling your abdomen rise and fall. You can practise belly breathing at work or while watching TV at home, the purpose is to bring your attention to your belly, encouraging deep breaths.

Choose a calming phrase or word and silently repeat it while breathing. It will create a rhythm of your breath with your chosen phrase or word, creating a calm focus.

Try to exhale longer than you inhale. Increasing your exhale can help you visualise your stress leaving your body with each longer exhale.

Try to complete five full breaths every minute. Each breath cycle should be about 12 seconds. This practice can help you regulate your body’s response to anxiety and stress.

Box breathing is a process that includes breathing in for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. This technique can help you maintain focus and rhythm while making an important decision.

Journaling is a simple yet powerful technique that can help you explore your inner thoughts, gain clarity, and promote personal growth. Here are five benefits of journaling:

Journaling has been proven effective in treating people with anxiety. Writing your thoughts helps you to accept negative emotions and a more emotional stress response.

Journaling can help cope and reduce the impact of stressful events. Writing about stressful events and capturing thoughts on emotions decrease mental distress.

Journaling helps people recover from a traumatic event. As per research, expressive writing can help people recover from emotional trauma.

Expressive writing and gratitude journaling can help reduce symptoms of depression.

While stressed and consumed with negative thoughts, it is difficult for us to understand our situation objectively. Writing our thoughts and emotions can help us create the space needed to reflect on what has happened, and what should be the next step.

How Much Sleep Should You Get According to Your Age?

Getting an appropriate amount of sleep can do wonders for your daily routine. On the other hand, being sleep-deprived can severely affect your health. Therefore, the National Sleep Foundation recommends the following:

Newborn Babies (0-3 months): Should sleep an average of 14-17 hours regularly.

Infants (4 -11 months): Should sleep an average of 12-15 hours every day.

Toddlers (12 -35 months): Should get an average sleep of 11-14 hours.

Preschoolers( 3-5 years): Should sleep for 10-13 hours per day.

Children (6 to 13 years): Should sleep for an average of 9-11 hours.

Teenagers (14-17 years): Should get an average sleep of 8-10 hours regularly.

Adults (18-64 years): Should sleep for an average of 7-9 hours a day.

Old Adults (65 and above): Should sleep an average of 7-8 hours every day.

Author

Zee News Rajasthan

Editor

Anushtha Miglani

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