Nutrition

4 Tips For A Healthier Christmas

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The festive season is all about family, friendship and food! However, this makes it quite challenging to stay on top of your health goals.

 

If you’re looking for practical and easy tips to be healthy during your holidays, we’ve got you covered.

 

Get out the bat and ball



Why just watch cricket when you can play it too? Cricket is the only sport that regularly stops for drinks breaks as well as lunch and evening tea, so take advantage of this and get outside with your family and play!

Cricket bat and ball on green grass of cricket pitch

Have an active holiday


Where are you going for your holidays? If you plan on lounging by the pool, try diving in from time to time. Get out for a solid 30-minute walk or even go on a cycling tour.

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Switch your focus to healthy eating

 

If you’ve been calculating the amount of sugar, carbs, salt etc. you have been eating, it’s time to change how you think. Here are a few tips that can help keep you on track:

  • Eat plenty of fruits and vegetables
  • Keep water as your drink of choice
  • Replace salt with herbs and spices to flavour your food.woman-s-hands-with-caesar-salad-on-table-in-restaurant_8353-6595

Get a good night’s sleep

 

Stick to a regular sleep routine and get at least 7-8 hours of sleep so that you start fresh the next day.

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Of course, Christmas is a time to enjoy yourself, so follow these tips to stay fit and healthy without missing out on the festive fun!

References:
https://www.heartfoundation.org.au/news/five-steps-to-a-healthy-christmas

Christmas diet tips: How to eat, drink and still be merry?

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Christmas is one of the most awaited days of the year – and with it comes celebrations, good times, good food … and a good deal of worrying about waistlines. If you want to celebrate the Christmas season without moving up notches on your favourite belt, read on to find out how to eat, drink and be merry without gaining weight.

 

  1. Make red wine your festive friend
    A wise decision here is to opt for low-calorie beverages such as red wine. This means dropping the beers and anything mixed with cola, all of which that are high in calories
    red-wine-pouring-into-wine-glass_49229-51
  2. Snack on dates and nuts
    When the Xmas party food is rolled, try to avoid cakes, chocolates and pastries and reach instead for dates and nuts, which are very high in nutritional value.
    mix-dried-fruits-date-palm-fruits-prunes-dried-apricots-raisins-and-nuts-and-traditional-arabic-tea-ramadan-ramazan-food-top-view_2829-318
  3. The secret to eating less
    Go heavy on the cinnamon. Seriously, it helps to block the surge in sugar after a carb-heavy meal, which means your body is less likely to store the food as fat. A sprinkling in your hot drinks should help.
    tea-cup-on-wooden-pad-with-knitted-plaid_23-2147969638
  4. Stay active
    One easy way to achieve this is by walking. By getting daily walks in over Christmas, you’ll help to keep your body fat levels down, as well as aiding the digestion of all that shortbread, pie, cakes and toffee.
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Be mindful of what you eat and follow these tips to enjoy your Christmas worry-free. If you have any more tips, please do share with us under the facebook comments section.

 

Your Anxiety Loves Sugar. Here Are A Few Reasons Why!

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If you feel you are facing anxiety, it might be worth it to watch what you are eating. While ditching artificial sugar can result in a physically healthier you, it’s the impact sugar has on our mental health that’s worth taking a second look at.

 

Sugar leads to highs and lows

Consuming a large amount of processed sugar can trigger feelings of worry, irritability, sadness or even depression. A sugar rush can even leave you feeling nervous, foggy, irritable, jittery, and drained.

 

It can worsen your anxiety
If you are dealing with anxiety, then you know how disastrous it is to binge on sugar. Sugar can weaken your body’s ability to respond to stress, which can trigger your anxiety and prevent you from dealing with the cause of the stress.

 

Sugar can increase your risk of developing depression

If you are dealing with depression, sometimes food can serve as a form of self-medication. Overconsumption of sugar triggers imbalances in certain brain chemicals. These imbalances can lead to depression.

People Faces Covered with Happy Expression Emotion Balloons

If you’re craving sugar, here are a few low -sugar alternatives you can indulge in instead:

Chocolate dipped strawberries

– Pancakes

– Cinnamon apple pudding

– Baked blueberry cheesecake
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If you plan on processed sugar, don’t deny yourself the pleasure of sweet-tasting food because suddenly stopping your sugar intake can be harmful for you. So make sure you still enjoy your favourite foods – by making them healthy and consuming in smaller portions.

5 Surprising Things That Are Contagious And You Had No Clue!

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Germs aren’t the only things you have to worry about “catching.” Discover what else you can catch from the people you spend most of the day with!

 

Restaurant orders:

Research tells us that people are happier ordering food nutritionally similar to that of their companions. If you’re watching your diet, place your order first so that you’re not tempted by your friends’ cravings.

Group of friends eating together

Negative thinking:

If you are with someone who is prone to focusing on the negative aspect of life, it is quite possible that you will catch that feeling and start following the same pattern.

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Happiness:

Yes, smiling is contagious. People can catch each other’s happiness by just watching each other and finding pleasure the other person’s happiness.

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Desire for new things:

It’s no coincidence you suddenly want a branded shoe after your friend’s gets one. When this happens, remind yourself of how thankful you are for what you already own.

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Loneliness:

Yes, loneliness can definitely spread from one person to another. So, when one person starts to feel lonely, it can spread thoughts of loneliness through negative social interactions.

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Have you ever experienced any of these things? Maybe even something different? What is that one thing you have caught from your family, friends or colleagues? Feel free to share your experiences with us!


References:
https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/7-surprising-things-that-are-contagious-and-you-had-no-clue-about-it/photostory/66649130.cms

Coffee Cleanse – 3 Steps to De-Caffeinating your Body!

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We consume caffeine to feel wide-awake and fresh. However this can go against you if you consume more than the required amount. If you feel jittery or uneasy, it’s your body telling you to stop with the caffeine consumption.

Here’s what you can do if you think if you’ve overdosed on coffee!

Hydrate, Hydrate and Hydrate
It’s very important that you hydrate yourself! Grab a bottle of water and gulp it down. Water helps eliminate excess caffeine from your system and can also help soothe your stomach.

Exercise
Start walking, jogging or doing any other mild exercise; it may help your body to metabolize caffeine faster.

Consume food rich in potassium
If you consume way too much caffeine, it reduces the amount of potassium and magnesium in your body. The best solution? Eat a banana to regain potassium quickly into your body.

Takeaway

If your body is experiencing symptoms such as increased heartbeat, hyper-alertness, nausea, dizziness, sweating, or vomiting, this is your body telling you to stop consuming caffeine. It is advisable that you carefully monitor your caffeine intake and ensure that you are aware of your tolerance level.

Reference:
https://timesofindia.indiatimes.com/life-style/health-fitness/photo-stories/had-way-too-much-coffee-here-is-how-you-can-get-it-out-of-your-system/photostory/65621459.cms

3 Reasons People Are Switching To Natural Products

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More and more people these days are choosing to shop ethically in order to be more sustainable, to support their health and to protect the environment.

 

If you’ve been on the fence, here are four legit reasons you should switch to natural products along with the rest of the world:
They are eco-friendly

Choose to live a lifestyle that respects the environment by buying and using products that don’t hurt the earth. For example, buying and eating foods with labels like ‘natural,’ ‘organic,’ and ‘locally sourced,’ will help you feel more satisfied that you are contributing to a larger cause.

 

They are chemical free

Almost 80% of the packaged food we get today contains a variety of chemical preservatives that are harmful for our health. Buying foods without pesticides, chemicals, or processed additives can help you live a healthier life.

 

They are non-factory made

Because natural products are what they are – natural, they are not made in factories. Products that are organically made are of better quality and are absolutely free from pesticides and other harmful chemicals.

 

The world is slowly realizing the value natural and sustainable products. Not only does it feels good to shop ethically and contribute to local sellers, it helps sustain the environment.  Let’s make a conscious effort towards saving the environment and promoting healthy living. Are you in?

References:
https://timesofindia.indiatimes.com/life-style/health-fitness/wellness/article/5-reasons-people-are-turning-to-natural-products/articleshow/66271837.cms

The 2018 Diet Tsunami

The 2018 Diet Tsunami - SOH

The year 2018 saw a sudden rise in people who researched and followed a host of diets suited to their body goals. Although most of the diets have been around for a while, this year saw the most number of people conforming to it with gusto and sticking to their guts.

Here, we present you with a peek at all the diets that made 2018, the year of the diet tsunami:

Keto or Ketogenic

The keto diet is very low in carbohydrates (under 50 grams per day — the equivalent of 2 slices of bread and a banana) and very high in fat. Eating this way aims to send the body into a state of ketosis, which means your body is using fat and its by-products (ketones) as its primary source of fuel.

Mediterranean

The Mediterranean diet is based on the largely peasant-style diet eaten in traditional areas of Italy, Greece, Spain and Morocco. It includes eating more fresh fruits, vegetables, grains, legumes, and nuts, using olive oil for cooking and dressing foods, eating fermented dairy like yoghurt, lowering the amount of meat you eat and upping your fish intake. This makes it one of the healthiest diets to follow. It is said to help one live longer, and ward off many lifestyle diseases like heart disease, cancer and diabetes.

Paleolithic or Paleo

The Paleo diet claims to be based on eating principles from the Palaeolithic period (approximately 2.5 million to 10,000 years ago), where primary food sources were vegetables, fruit, nuts and meat. It is high protein, high fat and low in carbohydrates, recommending an increase in meat consumption and removal of dairy foods, legumes and whole grains. Doesn’t really sound ideal, right?

Vegetarian/vegan

Once a fringe diet, being vegetarian is now mainstream and hugely popular, especially because of its benefits to the environment and your body. Following a vegetarian diet has been linked to  including more energy, a better complexion, a healthier weight and a reduced risk of chronic disease like heart disease, type 2 diabetes, obesity and some types of cancer.

Also on the rise is the vegan diet (vegetarian minus eggs and dairy) with many high profile sports people and celebrities adopting the lifestyle change, including Ellen DeGeneres, Miley Cyrus and Liam Hemsworth.

Low carb

A very popular diet fad in the last decade, think GM or Atkins, this diet has had people running away from carbs! This diet tends to focus on a high intake of meat and completely omits or limits carbohydrates, including whole grains, breads, legumes and fruits.

This diet is popular because of quick weight loss results. This is achieved because people cut out highly refined, high-sugar carbs like soft drinks, lollies, biscuits, and chips – a great idea for anyone looking to lose weight or adopt a healthier lifestyle. However, they also cut out good carbs like whole grains and those found in some fruit and veggies.

Now that you have a fair idea about the kinds of diets that took 2018 by storm, we wonder what 2019 is likely to bring with respect to new eating ideas and habits. Do you have an inkling? Comment and let us know!

Here’s how much sugar you should be eating in a day!

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Saying no to that piece of cake and not eating your favourite ras malai for days is not easy.

 

As for sugar? Most of us don’t have dessert everyday—and when we do, we try to make it healthy—so we can’t be eating too much of it, right?

 

Wrong. There’s a lot of sugar hiding in everyday food. The amount of sugar in a day’s worth of meals and snacks can be shocking! Yogurt with fruit, whole-wheat bread or even homemade stir-fry – everything counts!

What is a safe amount of sugar to consume per day?

According to experts, the maximum amount of added sugars you should eat in a day are:

 

  • For Men: 150 calories per day (37 grams or 8-9 teaspoons)
  • For Women: 100 calories per day (25 grams or 6-7 teaspoons)

 

To put that into perspective, a 350ml cup of coke contains 140 grams of sugar while a regular Snickers bar contains 100 grams of sugar.

 

Startled? Let’s help you cut down sugar from your diet!

How to Minimize Sugars in Your Diet

Avoid these foods, in order of importance:

 

  1. Soft drinks: Sugar-sweetened beverages are a no-no. Avoid these as much as you can.

    Colorful soda drinks macro shot

  2. Fruit juices: Fruit juices actually contain a similar amount of sugar as soft drinks! Consider having a whole fruit instead.
  3. Candies and sweets: Try to limit your consumption of sweets on a regular basis. These can be consumed on your cheat day; in a moderate amount of course.
  4. Baked goods: Cookies, cakes, bread etc. tend to be very high in sugar and carbohydrates.

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  5. Low-fat or diet foods: Foods that have had the fat removed from them are often have high sugar.

 

At the end of the day, it’s for you to figure out how much sugar intake is right for you. Some people can handle a little bit of sugar in their diet, while others crave it. Every individual is unique and you need to figure out what works for you.

 

References:
https://greatist.com/eat/how-much-sugar-per-day

 

Why Buttermilk can be your Rescue Drink this Diwali!

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The festival season is here, and food and drinks are bound to flow freely. Even the strictest diets take a hit this season, but you can pass through the season with ease!

 

How exactly?

 

The answer is buttermilk!

 

Chaas or buttermilk is one of the most common drinks in Indian households. Made of watered down curd, mixed with spices like pepper, jeera, ginger, kadi patta, coriander leaves, salt and green chillies, this drink is usually consumed right after the meal. Though buttermilk is mostly thought of as a digestive, this drink has many more health benefits. Here are a few reasons why your chaas or buttermilk can be your rescue drink this festive season.

#1 Washes down fats
Had a heavy meal last night at the diwali party? If you feel bloated or simply have eaten too much then drink a little bit of chaas. The spices in chaas help improve digestion and make you feel less uncomfortable. Apart from that buttermilk helps in washing down fats that you may have consumed in form of oil or ghee that normally coats the inner walls of your food pipe and stomach – making you feel instantly lighter.

#2 Helps calm the stomach after a spicy meal
Made with cool, watered down curd, this drink is perfect to soothe the stomach. As you drink it, the cool buttermilk tends to wash down the spices and calms an irritated stomach lining.

 

#3 Aids in digestion
When made with ginger, pepper and jeera, which are known for their carmative properties, it makes the best natural digestive out there. So, If you feel the symptoms of indigestion coming on, try sipping on some chaas for instant relief.

#4 Acidity
A potent tool to fight acidity, chaas has essential condiments like pepper and ginger that help beat the burning sensation you feel during a bout of acidity. Moreover the chaas cools the stomach and reduces the irritation in the stomach lining due to acid reflux, giving you relief from the discomfort.


With its cooling effect on the digestive system, buttermilk can be your wonder drink. So, stock it up in your refrigerator, your water bottles and where ever you find it handy!

Read more at:

http://timesofindia.indiatimes.com/articleshow/66271317.cms?utm_source=contentofinterest&utm_medium=text&utm_campaign=cppst

 

3 Healthy Halloween Treats You Will Love

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It’s Halloween already and your body nearly goes into a sugar shock out of sheer anticipation. If your usual pick is candy corn or chocolate, we’re here to offer a few yummy alternatives you can  share with your friends that are festive enough to earn an invitation to a Halloween party.

 

So, Here you go! 3 healthy Halloween recipes that are delicious enough to be served as treats:

 Spooky ‘Boo’ Nana Pops
These treats are perfect for kids, or anyone whose eyes light up at the sight of something festive.

Ingredients:

  • 2 medium bananas
  • 1 cup white chocolate
  • 8 mini chocolate chips
  • 4 popsicle sticks

Directions:

  1. Cut bananas into half and stick them into the popsicle sticks. Lay them on aluminium foil or a baking sheet and put them in the freezer for a couple hours.
  2. After the bananas are frozen, heat up the white chocolate on the stove or the microwave till it gets melted.
  3. Dip bananas into the melted white chocolate, then quickly stick two chocolate chips on as eyes.
  4. Lay them back on the tray when done and put them in the freezer. Enjoy frozen.
    Frozen-Boonana-Pops-5

 Toffee dip with apples
Crunchy toffee bits stirred into a creamy dip make this treat impossible to resist. Good news? It’s kid and adult friendly too! Coat the apples with pineapple juice to prevent them from browning.

Ingredients

  • 3/4 cup sugar
  • 1/2 cup powdered sugar
  • 1 teaspoon vanilla extract
  • 10 spoons low-fat cream cheese, softened
  • 3/4 cup toffee bits
  • 1 cup pineapple juice

Directions:

  1. Combine first 4 ingredients in a bowl
  2. Beat with a mixer at medium speed until smooth
  3. Add toffee bits; mix well. Cover and refrigerate.
  4. Combine juice and apples in a bowl; toss well.
  5. Drain apples; serve with dip
    IMG_1068-Apple-Dip

Halloween Sweet Potato Fries

Okay, maybe sweet potato fries aren’t on your list of classic Halloween treats, but believe us, they are one of the most delicious treats out there.
Ingredients:

  • 2 large sweet potatoes
  • 1/2 teaspoon spices- chilli powder/pepper
  • 1 tablespoon maple syrup or sugar
  • 3 tablespoons olive oil
  • 1/2 tablespoon salt

Directions:

  1. Preheat the oven to 400°F.
  2. Slice the potatoes
  3. Use mini cutters to cut pumpkins or use a knife to create jack-o-lantern faces.
  4. Line a baking sheet with parchment paper, than assemble the sweet potatoes on it.
  5. Sprinkle potatoes with olive oil and maple syrup, then sprinkle with pumpkin pie spice and salt. Cook until tender, for 18-22 minutes.
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So shake it up this year, and surprise your friends with unexpected tricks & treats! Have any other fun recipes to share with us? Comment below!

 

References-

https://www.annmariegianni.com/healthy-halloween-recipes/

 

 

 

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