Tag

fruits

Browsing
In Articles to munch on

Get wired, not tired

No Comments

As you flop on your couch, lie down and stare at the ceiling, you wonder why you are so exhausted. It was not the day that had been longer or more eventful than usual  so what’s making you feel so tired?

Summers are one of the biggest causes for energy depletion. The obvious solution, of course, is to drink a lot of fluids: 10-12 glasses a day is not just preferred, it’s mandatory. Mix it up as well. Top up with chaas, nimboo paani, and the like to have a productive day. But that’s not why I’m writing this column. My point is that what and how you eat could also be the reason of your fatigue.

 

 

 

 

 

 

 

The best way to explain the relationship between energy levels and nutrition would be to understand it in terms of your blood sugar levels. Your blood sugar level needs to be stable through the day for you to feel energetic. Certain foods help keep it stable while others spike it (making you super energetic in the short term) and then send it crashing down (making you feel so tired at the end of the day, that it’s hard for you to even lift your finger), not to mention the temper flares.

Sugary and High GI foods, like cakes, chocolate, sweets, sugary drinks, cocktails, white flour etc., spike your blood sugar. Opt for the following slow-release sugars and eating habits to feel better.

 

1. FRUIT

You’d be surprised at how beautifully fruit helps you feel energised and active. About three medium-sized seasonal fruits a day -each eaten at different times and at least two hours apart -is a great and fairly unobtrusive way to snack with benefits.

2. FRESH VEGETABLES

Whether you make a salad or a freshly cooked bhaji, eat them as a main dish or include them as a sneaky side show, invite more fresh vegetables in your life. In addition to managing your sugar levels, they overflow with vital vitamins and minerals, which are good for you. During peak summer, I prefer my veggies raw, sans he extra masalas and garlic-ginger paste  chop them finely, add some healthy sprouts, chat masala and fresh coriander chutney. Chilled yogurt and rice can be happy adjuncts to make a complete meal.

3. VEGETABLE JUICES

Even unsweetened fruit juices are high in sugar. Vegetable juices work brilliantly to keep your body functioning well. Blend three different raw vegetables in a mixie. Add half the pulp back to the juice, top up with water, and season to taste. Drink daily.

4. GOOD QUALITY PROTEIN

Egg whites and lean protein are key to beating fatigue. Red meats have a lot of saturated fats and the body takes more effort and time to digest it, ultimately making you feel sluggish.

5. BREAK UP YOUR MEALS

Eating every two hours works brilliantly to manage your sugar levels, giving you a moderated supply of energy throughout the day. All you have to do is break up your three square meals into smaller meals; it’s really that easy.

Continue Reading
By
In Articles to munch on

POOJA MAKHIJA: SUMMER GUEST LIST

No Comments

Foods have personalities too, just like us. Take the case of caffeine, it revs up your engine and gets you all riled up! Water, on the other hand, gently lays down a blanket of calm inside your body. This summer, learn about the foods that should get a VIP access pass to your plate and those which should be struck off the list.

ON THE VIP LIST
Fresh fruit, fresh veggies, salads:

Summer heat could lead to dehydration, which, in turn, could lead to electrolyte loss. It makes you feel lethargic, nauseous, exhausted and may even cause diarrhoea and constipation. Raise your intake of fresh fruits and veggies in ways that are creative and tasty like finger foods.

Lush liquids and sorbets:


Have kokum water, coconut water, chaas, fruit slushes and frozen iced sorbets. These foods work well to restore electrolyte balance and also provide healthy and interesting ways to pack in nutrients.

Water, Infused water:

Apart from increasing your water consumption to about 10-12 glasses per day, why not try killing two birds with one glass by infusing your water? Take care of both dehydration and nutrition by adding a small piece of fresh fruit like kiwi or strawberry or even basil to your water container.

Sautéed greens: 

Give a nod to sautéed greens this season. These are light, can be made very appetising and always bring nice gifts with them like reduced cholesterol, cancer-fighting abilities, antiaging benefits, powerful vitamins and energy.

Cold soups: 

Team up fresh salads with the perfect escort: hearty cold soups that include gazpachos, cold cucumber soups, tomato soups for flavour and a feeling of fullness.

OFF THE LIST

Excess protein:

Proteins are harder to digest in general and coupled with heat and dehydration, they leave you feeling uncomfortable and nauseous. The recommended daily intake of protein is one gram per kilo of ideal body weight (the appropriate weight for your height). So, no matter what you currently weigh, if your ideal body weight is supposed to be 57-58 kg, your protein in take should not exceed 57-58 gm.
Alcohol:

Alcohol adds heat. It’s is a va sodilator, which means that more blood gushes through your system leaving you feeling hotter and sweatier. Alcohol is also dehydrating.

Oily food:

When the body is not hydrated, it can’t expel the byproducts of heavy, oily foods through the kidney, which is why urination is not as frequent when you are dehydrated. The oily food then reaches your skin, the second largest excretory organ in your body, which makes you sweat more, dehydrates you further, kick starting a vicious cycle. It’s your body, your health, your life. Only food that is good must make the cut.
Continue Reading
By
In layer1

5 FOODS TO GET RID OF ASAP

No Comments

 Here you go – 5 unhealthy foods that need to kick the curb and be eliminated from your daily diet, RIGHT NOW –

1. DIET SODA When it comes to the calorie count, the diet version may turn out to be a better option than drinking sugar loaded aerated drinks. But artificial sugars and caffeine isn’t something we must consume regularly or get addicted to just because it is zero in calories and does not hinder our weight loss efforts. It does a lot of harm to your body in several other ways.

Swap with: Plain soda Still keeping the carbonated fizz and the zero calorie lure alive, a can of plain soda deletes the negatives of caffeine and aspartame. You tives of caffeine and aspartam could add a bit of flavour to i by squeezing lime or adding some chopped fruits like berries, oranges, melons, mint or celery leaves.

2. MAYONNAISE If you are happily throwing in mayonnaise into your salads and sandwiches thinking it brings in taste and variety, you may as well be clogging your arteries with sticky lard.
Swap with: Hung curd Take some fresh homemade yogurt or the tetra pack slim curd and drain out the excess water through a muslin cloth. Now, flavour this as per taste to make spreads ­ you can add ground or fresh basil and sun dried tomatoes, garlic and onion, roasted peppers and olive, coriander and mint or any of your favorite combo.

3. FLAVOURED YOGURT Something that is actually very healthy can be easily turned into an absolutely unhealthy food item simply by adding loads of sugar, cream and artificial flavours. Yes, I am talking about yogurt. Why turn this healthy probiotic snack (which it is originally famous for) into a dessert item? If you are using flavoured yogurt as an alternative to ice-creams and pastries, it is definitely a wiser option but if it’s stocked in the fridge as a healthy, low calorie, portable snack, get rid of it rightaway.
Swap with: Plain yogurt Flavour it yourself with some chopped fresh fruits like berries, grapes, peach, cherries or any fruit you like. You can even stir it well (it turns creamy) and freeze for a while to get store-like frozen yogurt, but with higher nutrition quotient!
4. MARGARINE Marketed as a healthier option to butter, margarine is anything but that. It is loaded with partially hydrogenated fat which increases the LDL (bad) cholesterol and thus increases the risk of heart diseases and inflammation, a known trigger to premature aging.
Swap with: Fresh mint-coriander mint-coriand chutney Packed with antioxidants like vitamin C, E and low in calories to al calories to almost negligible, this spread will add more taste and health to any sandwich as compared to margarine. To add more proteins to this spread, you can add to it some chana or nuts like peanuts or pine nuts. or nuts like peanuts or pine nuts.
5. PICKLES They add a dash of spice and flavour to your daily meals, thus helping break monotony of everyday cooking styles. But remember, that along with its ichness in taste, pickles are a high source of oil and sodium. The additional oil (since cooked meals have already exhausted your daily oil quota) plays havoc with our lipid profile and ts a load on the heart, and the puts a load on the heart, and the excess sodium (since our meals already take care of our daily salt requirements) spoils the electrolyte balance and thus affects blood pressure.
Swap with: Fresh, homemade oil-free pickles Vegetables such as cucumber, carrots, cauliflower, chillies and onions can be made into water, vinegar or brine based `pickles’. These pickles do not last for months together (since they lack the oil as a preservative) and thus should be consumed soon. They can be refrigerated for longer shelf life, but it’s advisable to make smaller quantities and finish them faster. Do note that brine is high in sodium, so do not consume it daily.
Continue Reading
By
In Articles to munch on

HAVE FIBRES FOR GOOD DIGESTION

No Comments

The human digestive system is complicated. It’s designed to masticate, digest, absorb and expel food from our body. Different parts of the body have different jobs cut out, and just like a factory machine, what we consume needs to move at the right speed from one body part to the other. That’s where dietary fibre comes into play. Fibre is to the digestive system what oil is to a machine; without it, everything comes to a grinding -and often painful -halt.

HOW FIBRE HELPS

Your bowels: Let’s start from the bottom. Healthy fibre intake impacts bowel movement the most. A normal-functioning digestive system will produce regular bowel movements that are predictable. The more regular your bowel movements, the slimmer the chance of waste and bacteria build-up inside your body.
Your digestive system: Dietary fibre also helps to keep the rest of the digestive system running and prevents blockages, slow movement of food material, bloating and uneasiness.
Your blood sugar: Dietary fibre is known to slow down the absorption of sugar from food to ensure that it is assimilated far more gradually.When your body is pummelled with high quantities of sugar, it can affect or worsen conditions like diabetes. High fibre foods help your body to balance out so that you don’t suffer from high or low sugar.
Your heart: Fibre helps in stabilising blood pressure, it reduces cholesterol and inflammations in the digestive system, thereby lowering the strain on the heart.
Your weight: High fibre foods make you feel fuller and are often eaten slowly. This helps to control the intake of food, and therefore, your weight.

How do we stock up on fibre?

Fear not.You’re probably having a lot of it already. Fibre is the bulky stuff that your body doesn’t actually absorb and can be either water soluble or insoluble. Both these types are important to let the digestive system run like a Swiss train schedule. Soluble fibres -once dissolved in water -form a kind of gel that slows down the emptying of your stomach, helping you feel full for a while. Sources of soluble fibres are oats, apples, beans, carrots, citrus fruits and peas. Just remember one thing ­ when we talk about getting the benefit of fibre from fruits, we mean whole fruits and not juice made out of them. Juicing removes your fibre intake, which sort of defeats the purpose.
Insoluble fibre is the stuff that promotes the actual movement of food through the system. You can get your fix from servings of whole wheat, nuts, beans, cauliflower and potatoes. Most fruits and vegetables like the ones listed above have both soluble and insoluble fibre, though some are better for you (consult your doctor to know what suits your body).
So, there you have it. Dietary fibre can be found in nearly all healthy food items. It’s important to eat healthy servings to make sure that good digestion becomes a smooth and effortless process.
Continue Reading
By
In Articles to munch on

RETAINING WATER? DRINK MORE, BLOAT LESS

No Comments
Ever wondered why you feel bloated and puffy, as though you have gained inches overnight? Do you find that your rings are suddenly too tight on your fingers? Or that just gently pressing your skin leaves dents? And even your shoes don’t seem to fit? These could be symptoms of oedema or water retention.
Most of us retain water, but within normal parameters. Women are more prone to water retention because it is a symptom of Premenstrual Syndrome (PMS).However, water retention could also be a symptom of kidney disease or heart, liver or thyroid malfunction. So, if you feel you have bloated too much, get yourself checked.
HOW TO DEAL WITH EXCESS WATER RETENTION

DRINK MORE TO LOSE MORE. To significantly reduce the amount of water being retained by your body ­ drink more water. It’s a bit of a contradiction. Here’s what happens… the more water you drink, the more your body will flush out. This is one of the most effective ways to combat water retention. Ten or 12 glasses a day ought to do the trick.

EAT SMART. Diets low in sodium (avoid table salt, pickle, papad, cheese, butter or processed food), and high in potassium (bananas, peaches, plums, musk melons, raisins) help maintain correct electrolyte balance within the body, preventing puffiness. Diuretic fruits (cranberries, vitamin C-rich oranges, limes and other citrus fruits) along with diuretic vegetables (cucumber, lettuce, celery, tomatoes, cabbage, carrots and peppers) help maintain the correct osmolarity within your cells, preventing them from retaining excess water. Some studies show that vita min B6 tablets (pyridoxine) and primrose oil capsules have the same benefits.

CUT BACK TO LOSE MORE. Additionally, avoiding alcohol and caffeinated beverages, anti-in flammatory drugs and oral contraceptives also help reduce water retention in the body.

GET OUT, GET MOVING. Exercise works wonders. Also, avoid standing for long periods, don’t wear tight clothes and keep your legs raised as and when you can to avoid discomfort.

Continue Reading
By
In Articles to munch on

OATS ARE GOOD FOR DIET FOOD

No Comments
Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL). Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:

Whole grain oats

Also known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook ­ approximately an hour on the flame!

Steel-cut oats

Also called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water. Thus, they cook faster ­ approximately 20 minutes on the stovetop.

Scottish oats

More popularly known as oatmeal, these o

ats are stone-ground into irregular broken bits ­ a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

Rolled oats

In this, the oat groats are steamed to soften them and then rolled into flakes. This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.

Quick oats and instant oats

These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats. They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.

Oat bran

This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre. It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.

Point to remember

The nutritional profile of different oats is essentially the same whether it is left whole, cut, rolled or ground.

 

 

 

 

 

 

 

 

RECIPE IDEAS OATS PONGAL

Ingredients: Rolled oats or instant oats: 1 cup I Yellow moong dal: ½ cup cooked soft I Spinach (finely chopped) : 1 cup I Ginger (grated) : 1 tsp I Green chillies (slit): 2 I Salt to taste For tempering: Cumin seeds: ½ tsp I Black peppercorn (lightly crushed): 8 I Asafoetida: 14 tsp I Curry leaves: 6 I Ghee: 2 tsp Method: Heat the ghee, add all the ingredients used for tempering and then the ginger and green chillies. Add spinach and sauté for 2-3 minutes. Pour the water, bring to a boil, and then add salt and oats. Reduce the flame, cook for 4-8 minutes, depending on the oats. Add cooked dal and cook for another 2-3 minutes. Serve hot.

BIRCHER MUESLI

Ingredients: Rolled oats: 25 gm I Dried apricots (or any other dry fruit) : 1 tbsp I Almonds, walnuts or hazelnuts (roughly chopped): 6 I Apple juice: 6 tbsp, Green apple (coarsely grated): 1 I Milk: ½ cup I Spoonful of yogurt to top I Honey for garnish Method: Soak the oats and dried apricots in the apple juice overnight (that’s the key step). Put the apple in a bowl along with a pinch of salt. Add the soaked oats and then pour in the milk, to make its consistency like a porridge. Add the nuts and a dollop of yogurt. Drizzle the honey on it. Serve chilled.

How healthy is the food? (Click here to find out how healthy is your favorite foods )

 

 

Continue Reading
By
In layer3

BEST DIET FOR WEIGHT LOSS

No Comments

What’s the best diet for weight loss? Celebrity nutritionist and founder of www.nourishgenie.com,Pooja Makhija weighs in.

Sometimes the road to body beautiful seems miles away. No matter how hard you try to diet, exercise or sacrifice, you begin to wonder whether you will ever achieve your healthy goals. Fat weight loss sometimes seems as mythical as world peace. In a situation where questions seem to follow questions, I present to you a simple hack: three tricks for identifying whether a weight loss diet is indeed good for you and able to deliver the results you have always wanted. While any calorie-controlled diet should help you lose weight – you can find good diets online or even more customized plans on websites like www.nourishgenie.com – evaluate the diet at hand by asking yourself the following questions:

  1. Is The Diet Helping You In The Long Term?

If you’re going to make the effort anyway, why not choose a diet that helps you both lose weight and keep it off? Liquid diet weight loss is one such short-term, futile approach. Juices cleanses or some detox diets would be examples of a liquid diet weight loss attempt but any diet that is skewed in the favour of liquids and not solids already means that your efforts will literally go down the drain. Liquid diets are akin to starvation, and no starvation diet will do anything for your body in the long run except harm it. If you want to really employ one of the best weight loss tricks ever, how about simply eating healthy instead? Food is one of the best tools for weight loss. Eat to delete.

  1. How Does Your Diet Make You Feel?

Your body is the quickest indicator of your wellness. As weight loss diets are meant to correct an eating pattern but not to punish you for it, the best diets are those that make you feel energetic, happy and motivated. If your meal plan makes you feel tired, lethargic, run down, irritable or depressed, you haven’t chosen right.

  1. What Should You Expect From The Diet?

Make sure that the diet you choose results in permanent weight loss. Obviously when I mean ‘permanent’, I mean that you do not revert to your old weight once you have adopted a new lifestyle. Another good indicator is fat loss. If your diet suits your body, it’ll leave your muscles alone. A good diet for weight loss doesn’t allow the body to use up muscle instead of fat, which happens in cases where nutrition is inadequate.

Apart from a good diet plan for your weight loss, there are a few more weight loss tricks: Make sure you eat every two hours: This’ll not only keep your hands off junk food, but also provide a steady stream of energy through the day. Additionally, like walking or running, even digestion burns calories, and eating frequently helps keep your body in the gym. Eat fruits good for weight loss.Apples, oranges, grapefruit, even mangoes (all except bananas) are all examples of fruits good for weight loss. And don’t forget to drink water and sleep well because it is a holistic approach to health that works the best of all.

Continue Reading
By