Nutrition

Can’t stop eating? Ask yourself these tough questions!

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Sometimes images of food or, worse, the smell of food can trigger the desire to eat. All of these triggers can easily lead to overeating — and as a result, weight gain. If you tend to overeat, there is one real solution to this – get to the root of the problem. You can start by asking yourself these 3 questions:

 

 

  • Why do you want to eat less?

 

Start with self-introspection, and ask yourself why you really want to eat less. Only if you have a good reason, will you build a plan and stick to it. If you’re making a change just for the sake of a diet, the results are not going to last long-term.

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  • Am I really hungry?

 

Let your hunger guide your eating habits. Your body knows when you need energy, and when you’re satiated. Leave at least a 20-min gap between servings to make sure your body has enough time to let you know whether you’ve eaten enough or not.

 

  • Are you eating the right kinds of food?

 

Eating foods that are rich in fibre will help you control overeating. Adding more protein and vegetables to your meal will help you control portion sizes. After you’ve had these, you can add starch based on necessity.

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So next time you tell yourself you really need to stop overeating, make the change! Start by getting to the root of your problem, and address them to make a change that lasts!

References:

https://www.theatlantic.com/health/archive/2012/03/why-we-keep-overeating-and-what-we-can-do-about-it/253906/

World Nutella Day! Here are a few guilt-free recipes to indulge in!

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February 5th is celebrated as World Nutella Day! For Nutella lovers, the only question is: How can we enjoy this delicious product without completely ruining our diet plans?

Here are 2 delicious recipes that combine Nutella with healthier options!

#Recipe 1

Nutella stuffed pancakes- Serves 6

Ingredients

2/3 cup Nutella, 1 1/2 cups flour, 3 tsp. baking powder, 1/4 cup granulated sugar, Pinch of salt, 1 egg, 1 cup + 2 Tbsp. milk, 1 tsp. vanilla extract,

Nutrition Facts (Per Serving)

Calories: 361, Protein: 7 grams, Carbs: 54 grams, Fat: 13 grams

Instructions

  1. Mix all dry ingredients first.
  2. Beat the milk, melted butter and egg together in a  blender.
  3. Add the dry ingredients, beat some more.
  4. Add the liquid ingredients to the dry ones and mix, always beating.
  5. In a hot pan, add the oil and a spoonful of batter.
  6. In the center, add a spoonful of Nutella and cover with a little more pancake batter.
  7. Turn and brown the other side
  8. Serve warm with sliced strawberries, if using. You could also serve with cream.

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#Recipe 2

Nutella overnight oats- Serves 1

 

Ingredients

1/3 cup oats, 1/3 cup milk , 1/3 cup yogurt, ½ tbsp chia seeds, 1 tbsp homemade nutella, 1 tbsp cocoa, 1-2 tsp dates syrup/ maple syrup/ honey

Nutrition facts-
Calories: 320, Protein: 16 grams, Carbs: 44 grams, Fat: 11 grams

Instructions:
Mix together the oats, cocoa, nutella and chia seeds then add in the rest of the ingredients. Store in an air tight container/jar and leave in the fridge to chill overnight.

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Enjoy!

Have any other healthy nutella recipes to share? Comment below, and let us know!

Health Benefits of Onions

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Onions are best known for two things: causing bad breath and tears. Right? Well, did you also know that they are important for health and offer unique benefits?

 

In fact, medicinal properties of onions have been recognized since ancient times when they were used to treat ailments like headaches, heart disease and mouth sores. Let’s take a closer look at why onions are so popular despite making you cry!

 

  1. Good for the heart
    Onions have strong anti-inflammatory properties that also can help reduce high blood pressure and prevent formation of blood clots.

  2. Contain cancer-fighting compounds
    Eating vegetables of the Allium genus such as garlic and onions can offer protection against certain cancers, including stomach and colorectal.

  3. Helps control blood sugar
    Research suggests that onions may have a hypoglycemic effect for people with diabetes, and can therefore potentially help people control their blood sugar.

  4. Good for digestive health
    Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health and can ease the digestion process.

  5. Prevents tooth decay
    Raw onions may make our breath stink, but they can actually improve our oral health? Simply chewing a raw onion can strengthen teeth and eliminate bacteria that causes tooth decay.

The health benefits related to onions are quite impressive. What’s more, they’re versatile and can be used to  flavor of any savory dish. So add more onions to your diet because an onion a day can also keep a doctor away!

Diet for Hypothyroidism- What to eat, what to avoid

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We have touched upon the basics of Hypothyroidism and oils that can treat its symptoms; in our previous article – http://www.sliceofhealth.in/essential-oils-for-your-thyroid-hormones/.

In this article we will be listing down the good and bad foods for hypothyroidism. So, let’s find out what these are:

Foods to avoid:


Avoid eating processed foods, as they usually contain more calories. Here is a list of foods you should avoid completely:

  • Millet: All varieties
  • Highly processed foods: Hot dogs, cakes, cookies, chocolates, chips
  • Supplements: Selenium and iodine supplements should be avoided unless prescribed by a health professional.
    cupcakes-are-beautifully-decorated-clear-lighting_29007-45

Foods to eat in moderation:


These foods have goitrogens or are known irritants if eaten in large amounts.

  • Soy foods: Tofu, beans, soy milk, etc.
  • Cruciferous vegetables: Broccoli, kale, spinach, cabbage, etc.
  • Certain fruits: Peaches, pears and strawberries.
  • Beverages: Coffee, green tea and alcohol
  • Foods that contain Gluten: Bread, pasta, cereals, beer, etc.Sandwich and a cup of coffee on a table

Foods to eat:


There are plenty of food options for people with hypothyroidism, including the following in your diet:

  • Meats: All meats, including lamb, beef, chicken, etc.
  • Fish: All seafood, including salmon, tuna, shrimp, etc.
  • Vegetables: All vegetables are fine to eat. Cruciferous vegetables can be consumed in moderate amounts.
  • Fruits: Include berries, bananas, oranges, etc.
  • Gluten-free grains and seeds
  • Dairy: Dairy products including milk, cheese, yogurt, etc.
  • Beverages: Water and other non-caffeinated beverages.grilled-pork-steak_36082-132

Bottom line:

Following a thyroid friendly diet and maintaining healthy weight can go a long way and help you minimize the symptoms of hypothyroidism.

Reference:
https://www.healthline.com/nutrition/hypothyroidism-diet

Why sitting down for meals is good for you?

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Sometimes we get caught up in our work that we barely make time to sit down and eat. The result – we end up eating at our desk at work or grabbing a coffee while driving or glancing though our Facebook news feed.

 

But why is that such a bad thing? Let us investigate the effects of eating while standing up and we will also tell you why actually sitting down for meals is best.

 

Standing may lead to over-eating

Eating while standing up may increase the speed at which you are eating. Many of us would tend to overeat and consume more calories. The few extra calories we burn while standing probably won’t be enough to compensate.

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Your body posture’s effect on digestion

Your posture has influence over how quickly the food gets digested. Digestion is slowest when you’re lying down and quickest when you’re standing up and moving. However, make sure you sit down and eat your meal and then get moving.

 

Why should we sit down for a meal?

  • Distancing yourself from distractions and focusing all your senses on the meal can promote mindfulness.
  • Sitting down for a meal ensures proper supply of blood to the digestive system.
  • The nutrients get absorbed by the blood once the food is digested

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Bottomline

Sitting down for a meal with a calm and stress-free mind is essential . So start enjoying your meal wholeheartedly as it has a positive effect on the entire body.

 

Reference:
https://fit.thequint.com/fit/effect-of-posture-on-digestion-sitting-and-eating-importance

Oats Pongal – Breakfast Recipe

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Most of us love indulging in our favourite festival foods – I mean, what else are festivals for?! But soon after, we tend to regret overeating when the excess calories start showing up. Well don’t worry! This festive season, we bring you a mouthwatering Pongal recipe that’s low in calories and great for your health!

 

Oats is a popular grain with several health benefits and is also easy-to-make. It is said the fibres and nutrients found in oats help lower cholesterol, reduce high blood pressure and also reduce the risk of certain types of cancers. So this year, try this healthy Pongal recipe instead for the perfect balance of flavour and health!

 

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients needed

 

  •  Oats – 1/2 cup
  •  Split yellow moong dal/pasi paruppu – 1/4 cup
  •  Cashew nuts – 3 (break them into tiny pieces)
  •  Salt for taste
  •  Ghee  -1 tsp

 

For the seasoning

 

  •  Ghee/ clarified butter – 2 tsp
  •  Ginger finely chopped – 1 tsp
  •  Whole black pepper – 1 tsp
  •  Cumins seeds/ jeera – 1 tsp
  •  Curry leaves – few

 

Preparation

 

  • Soak moong dal in warm water for 10 minutes and cook until soft.
  • Fry cashew nuts in 1/2 tsp of ghee till they turn golden brown.
  • Fry oats in 1/2 tsp of ghee for 2 minutes at a low flame.

 

 Method

 

  • Cook oats in half a cup of water. Add salt to taste.
  • Add boiled moong dal to oats, and cook for some more time until well-blended. Check for salt.
  • Heat 2 tsp of ghee, add pepper and jeera seeds, when jeera sizzles, add ginger, curry leaves, saute for a second and pour it over the cooked oats and dal mix. Blend well.

 

Tip: Garnish with cashew nuts and serve hot with chutney or sambar.

References:
https://food.ndtv.com/food-drinks/pongal-2018-5-traditional-pongal-recipes-that-are-a-must-try-this-festive-season-1799324https://recipes.sparkpeople.com/recipe-calories.asp?recipe=826586

Herbs and spices that can boost your immune system!

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Adding herbs and spices is an easy way to create variety and expand the flavours of your meals—but did you know that they load up the immune-boosting properties of your food, too?

Here are a few herbs and spices that will take you meal to the next level —and your immune health too.

 

Cinnamon

Cinnamon originates from the dried bark of tropical varieties of the evergreen tree grown in Asia. It helps prevent infection and may boost your immune activity, making it a welcome and tasty addition to your collection of immune-boosting herbs and spices.

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Oregano

A powerful antioxidant herb, oregano is effective in treating some fungal, bacterial, and parasitic infections, making it a great immune boosting herb to keep in hand. Were you aware that oregano has more antioxidant properties than apples, oranges, or blueberries?

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Rosemary

The highly aromatic needle-like leaves of rosemary contain substances that increase circulation, improve digestion, and are anti-inflammatory. Some studies suggest it may reduce the severity of asthma.

Bunch of fresh rosemary on an old wooden chopping board

Turmeric

The slightly bitter, bright yellow-orange turmeric root contains curcumin, a main ingredient in curries. Used for its intense yellow colour, it is a powerful anti-inflammatory that can help calm your cough.

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From a practical perspective, eating foods that boost your immune system while enjoying it at the same time can be an effective way to take care of your health.

 

References:
https://www.manataka.org/page2600.html

7 bad habits that you should bid goodbye with 2018!

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If you’ve promised to give your life a major upgrade in 2019—and beyond; the first step is to leave behind bad habits that may be sabotaging your progress. It might not be easy, but let’s give it a try!

 

Procrastination/Laziness

It indeed is very easy to postpone doing what needs to get done and to leave it for the next day – except when the next day never comes. So here’s a suggestion- Maybe you should consider eliminating the word “lazy” from our vocabulary entirely to get back on track and stay active!

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Spending too much time on the couch

People living a sedentary lifestyle tend to be less healthy. Experts believe, you should get at least 150 minutes of moderate cardio activity or 75 minutes of vigorous cardio activity per week, or some combination in between.

Waking up at 12 pm or later

People who wake late miss one of the greatest feats of nature- ‘Sunshine.’ Also, if you try waking up earlier; you will have more time to get things done and won’t be missing out on half the day.

Spending money on unnecessary things

Start off this new year with the best of intentions to save money – buying only what you need and trying to watch your spendings. So, how about learning to budget your money and stopping to rely on your credit cards?

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Convincing yourself that everything you worry about will happen

Worrying yourself too much is one of those common, sneaky bad habits most people indulge in without realizing it. It can cause a lot of stress. So, stop worrying and start living!

Using electronics before bed

You already know you should be getting between seven and nine hours of sleep per night. A before-bed Instagram/Facebook scrolling can steal your sleep away. Moreover, most sleep experts recommend finishing any screen time at least 20 minutes before you’re ready for bed.

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References:

https://greatbigminds.com/5-ways-to-say-goodbye-to-bad-habits/


https://www.self.com/story/bad-habits-to-quit-for-health-happiness

4 easy and meaningful wellness resolutions for New Year!

26-12-2018

Most New Year’s resolutions are about improving your health and wellness. One key to achieving your resolutions is picking specific, realistic and achievable goals. Right?
But beyond those basics, what should you do differently? Let’s have a look.

Eat mindfully

The idea behind mindful eating is pretty simple: If you take the time to truly savor what you are eating, without distractions, then your body will tell you when you’re full and what it’s craving.

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Find workouts that will help you achieve your fitness goals

First, narrow down what it is you want to achieve at the gym, whether that’s building muscle, increasing flexibility, or burning fat. Then try workouts that are aligned with your goals—and the ones you enjoy.

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Nurture your resolutions

How you nurture personal relationships depends on you. If it means you add a weekly lunch with a friend to your schedule? Join a local club or practice your favourite sport. Plan a monthly date night with your partner? Eat meals at the dinner table with your family more often?

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Drink a bit more water

If you want to up your water consumption, try keeping a water bottle at your desk, drinking a glass before starting each meal.

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Wrap up

Don’t wait until Jan. 1 to start setting resolutions to improve your health and wellbeing. Setting goals and improving yourself doesn’t have a right time; that time is any time and it’s best to start right now.

References:
http://thinkhealth.priorityhealth.com/5-tips-for-setting-healthy-resolutions-before-the-new-year/

Healthy Christmas Pudding Recipe

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Life is too short to deprive yourself at Christmas and if you love your pudding, here’s a berry-bake passion fruit low-calorie pudding recipe that won’t ruin your diet.

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Ingredients:

  • 100g/4oz low-fat spread
  • 85g caster sugar
  • grated zest and 1 lemon’s juice
  • 1 egg
  • 140g self-raising flour
  • 1 tsp baking powder
  • 4 tbsp low-fat natural yogurt
  • 200g apple sauce
  • 140g raspberries,blueberries or blackberries (or a mixture)
  • 50g brown sugar
  • 2 passion fruits, halved and pulp scooped out
  • Low fat yogurt or vanilla ice cream

Method:

  • Heat the oven to 180C/160C.
  • Slightly grease a medium baking dish with 1 tsp of the spread. Put the remaining ingredients, caster sugar, lemon zest, egg, flour, baking powder and yogurt in a mixing bowl.
  • Whisk together for 2 minutes and stir in the apple sauce and the berries.
  • Spread the batter into the prepared dish and level the surface. Bake for 25-30 mins until the sponge is golden brown and firm in the centre.
  • In the meantime, mix lemon juice, demerara sugar and passion fruit pulp together.
  • Remove pudding from the oven, lightly prick the surface with a fork and drizzle over passion fruit mixture.
  • Serve warm with low-fat vanilla ice cream or the yogurt.

 

So finish off your Christmas feast with this traditional recipe and let us know if it was finger-lickin good!

References:
https://www.bbcgoodfood.com/recipes/588648/berry-bake-with-passion-fruit-drizzle

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