Nutrition

Mindful Eating : 3 Steps to Achieving Zen!

Running out of the house with a sandwich in hand; Sipping on a cup of soup while making those last minute edits to the presentation; A wrap in one hand, the steering wheel in the other, rushing to pick your kids up from school.

These scenarios are all too common today. Our lives are moving faster than the train that you just missed. Our schedules rule us; our meals have become just another box that gets checked at the end of the day. A busy schedule negatively impacts us in many ways – the most common among these is the way we consume our food. Savouring a meal is a rarity, a thing saved for that special occasion.

Here is a list that can help you become a more mindful eater. Because eating full and healthy meals should be at the top of your priority list.

#1 Slow and Steady Wins (It’s never a race)

10 mins into your meal, do you look down and wonder where the food went? Do you inhale your food?

Eating slowly and consciously is the first and easiest step to a healthier body. It helps your brain sync up with your stomach; telling you when you are full and when you are hungry. This doesn’t just help your body digest the meal better, but also helps you take a much needed breather from a crazy day.

#2 Food Wanderlust is Bad

Do you find yourself rummaging through cabinets? Do you open the fridge everytime you walk past it? How often do you sit down and have a meal and not just a snack?

Eating at consistent times and places doesn’t just create a healthy habit, it also creates cues for your body, elevates your mood and makes sleep cycles better! So make a habit of always putting your food on a plate, sitting down and eating comfortably. Eating at specific times also helps you eat with people, which gives you not just conversation, but also helps you slow down and savour your meal.

#3 Rekindle your Relationship with Food

Getting to know your food; where it comes from? What nutrients it has? What are the ways it can be cooked?

These are essential to achieving mindfulness. Connecting with your meal on this level ensures that you are aware of what you are eating and why. It helps you plan your meals better, and appreciate your meal.

Mindfulness is not a tough nut to crack. All it takes is patience and the willingness to put an effort into your own self-care.

So, will you?

4 Nutrition Facts that you Need to Know!

Every morsel of food that we eat is carefully and laboriously broken down by our digestive tract and juices to extract the gold – NUTRIENTS – hidden in them. As we become more health conscious as a society, to combat the negative effects of excessive snacking, here are a few essential facts you should know about the little globules of gold that run through your body!

Sunbathe for that essential Vitamin D

Vitamin D not only helps promote bone strength (owing to the role it plays in Calcium uptake in our bones), but also plays a crucial role in regulating our immune and neuromuscular systems. The largest source of this vitamin comes from the UV rays of the sun. Our body produces this vitamin when exposed to sufficient sunlight. So, remember to soak in some sunshine – it’ll also make you happier!

Our body was not designed to digest Trans Fats

Also known as hydrogenated oils, Trans Fats are one of the worst things you can subject your digestive tract to. The process for making it involves a metal catalyst, a highly pressurized chamber, hydrogen gas and extremely high temperatures. That process ends with the birth of a sludgy oil that is toxic and solid at room temperature. Studies have shown that Trans Fat is the key culprit in a host of diseases including heart disease, depression and Alzheimer’s.

Raw and Unprocessed Foods are Nutrition Powerhouses

Salads are not just a dieting fad. Unprocessed foods like raw fruits and vegetables are the best and most natural source of nutrients for your body. They are easily broken down by the body and don’t overload your digestive tract. Make them a regular part of your meals, even if it just starts with a couple of slices of cucumber or a fresh juice with every meal.

Small and frequent meals are not a one-way ticket to weight-loss

Making healthy and nutritious food choices are the key, along with eating when you are hungry. Nibbling at mini meals are not as effective as you may think in the long run. Several studies have found no relationship between the two, and for cases where there has been a change, it has usually been the inverse; weight gain and feeling heavy.

Carbs don’t make you fat, nor does fat

Context is everything when it comes to a balanced and nutritious life. Even though fat-rich foods have a higher calorie count per gram, when balanced with a protein and vitamin-rich diet, these calories energize your body as opposed to becoming deposits of fat. The same goes for carbs. It is essential to try and understand the food that you are consuming, not in isolation, but as a mix.

Ultimately, the best way to support long-term and overall wellness is to make informed and healthy choices about the nutrients that you consume.

5 Brain-Foods for Kids – Nutrition to help kids stay sharp!

We’ve all seen kids whiz from the classroom to the playground and back again with ease. It’s quite obvious that their brains are sharp and growing.

Experts believe that the foods children eat are important for brain development. What children eat can have a major impact on their cognitive skills.

When the kids are given the right nourishment with the right foods, it can improve their brain function, memory, and concentration. Just like the body, the brain too absorbs nutrients from the foods we eat. Let’s look at 5 great brain-foods for kids:

Eggs

Eggs are a very good source of protein and nutrients and can help children in improving their concentration skills.

How to serve it: Serve scrambled eggs, egg salad or egg sandwiches can be served for breakfast or late afternoon snacks.

Greens

Loaded with vitamins and folate, they are packed with antioxidants that help brain cells grow.

How to serve it: Add spinach or kale in smoothies or add them to an omelette or lasagne.

Fish

Fish is a good source of vitamins and omega-3s, which improve mental skills and memory.

How to serve it: Grill it and offer your kid his or her favourite dip. Add fish to tacos, or make tuna sandwiches.

Nuts and seeds

Packed with vitamins, essential fatty acids and minerals, they boost your mood and keep your nervous system in check.

How to serve it: Can be added to milkshakes or can be added to pesto whole grain pasta.

Oatmeal

Protein-rich oatmeal can keep brain arteries clear and boost memory.

How to serve it: Sprinkle cinnamon or add fruits and nuts to your child’s oatmeal.

A growing child needs many kinds of nutrients in the right amounts. If you want to boost your child’s brain growth, these foods will help them get the most from school and other activities.

Reference:

https://www.medicinenet.com/top_10_brain_foods_for_children_pictures_slideshow/article.htm

Healthy Eating in Modern Society

‘Health is wealth’, goes the saying! In our busy, modern day lives, health is frequently overlooked.

Our health affects every part of our life, so why aren’t we making it our #1 priority?

Most often we find ‘C.R.A.P’ (Carbonated, Refined, Artificial and Processed) foods convenient for our fast-paced lives. However, these foods leave us overfed, starved of natural nourishment and in less than optimum health.

What influences our eating choices?

Society – The kind of food we eat in social situations can be different than the food eaten when a person is alone. At a social gathering, people tend to eat more, or less, than when they’re alone. Studies have found that when we eat with others, we tend to eat foods that contain more carbohydrates, fat, protein, and total calories.

Culture – Eating trends are pushed by advertisements. Many people, especially young adults, are susceptible to how the media portrays the “perfect body” that in turn, encourage unhealthy habits and causes eating disorders.

What can you do to make healthier eating choices?

Plan your diet based on the nourishment your body needs to maintain perspective & make the right eating choices. Keep the following checklist to stay on track:

Make home-made meals
Store healthy treats at home
Have fast foods and treats for special occasions
Choose real foods over highly processed foods
Practice mindful eating

Can you think of a way society or culture has influenced the way you eat? Have you overcome any trends you weren’t even aware you were following? Share your thoughts below!

References:

http://www.sloanmagazine.com/healthy-living-modern-society/

https://indianexpress.com/article/opinion/columns/world-health-day-2018-healthy-india-health-index-haffordable-healthcare-vaccination-5126781/

A Few Ways to Use Ginger (& Get Its Amazing Benefits)

Ginger root: One of the most ancient and most popular natural remedies for almost every problem. Isn’t it?

Ginger root is very easy to find in most places, and is highly beneficial for health in both its raw and dry form. It can be used as a natural remedy for upset stomachs, respiratory issues, and even skin problems!

Why is everyone such a fan of this particular root? Let’s find out!

Health Benefits of Ginger Root

Improves your digestion naturally
Reduces nausea especially during pregnancy
Reduces fever
Treats menstrual pain
Eases respiratory troubles
Stimulates the circulatory system
Relieves muscle aches and pain
Helps get rid of dandruff
Lowers cholesterol
Lowers blood pressure and cancer risk
Can help fight bacterial and viral infections
Gives glowing skin

In the Kitchen – Ginger Recipes

Ginger Root Tea – Add 3/4 teaspoon (0.5 to 1.0 grams) of chopped fresh ginger in a cup of hot water for five minutes. Strain and serve.

Golden Milk – Add ¼ tsp of ginger powder to milk with turmeric, cinnamon and enjoy its health benefits

Soups – Add chopped ginger to your soup to enjoy its glorious benefits.

What is your favourite health benefit of ginger?

How do you use it? Let us know!

References-

https://wellnessmama.com/7958/ginger-root/

Diabetes Diet – Best and Worst foods

You need to pick right foods when you are diabetic to help keep your blood sugar low and stable. Read this article to find out what to put on the menu when planning your diabetes diet.

Following a diabetes diet doesn’t mean that you will have to give up the foods you love. While on a diabetes diet, nothing is off limits, but some food choices are better than others.

Creating a diet for diabetes is a balancing act as it will include a variety of healthy foods to cater to your daily requirement of carbohydrates, fats, and proteins. The trick is ultimately to choose a combination of foods that will help keep your blood sugar level in your target range.

Here is your helpful guideline to keep in mind!

The best and worst diabetes choices by food group

Protein

Best options:-

Plant-based proteins like beans, nuts, seeds and tofu
Fish and seafood
Chicken and other poultry (Choose the breast meat if possible.)
Eggs and low-fat dairy

Worst options :-

Regular cheeses
Fried meats
Poultry with skin
Higher-fat cuts of meat
Bacon

Drinks

Best options:-

Water, unflavored or flavored sparkling water
Unsweetened tea
Small amounts of wine, or non-fruity mixed drinks

Worst Options:-

Regular sodas or energy drinks
Alcohol
Sweetened tea or coffee

Flavored coffees and chocolate drinks

Starch

Best options:-

Whole grains, such as brown rice, millets or oatmeals
Baked sweet potato
Items made with whole grains and no (or very little) added sugar

Vegetables

Best choices:-

Cruciferous veggies, like broccoli and cauliflower
Cucumbers
Jicama
Brussels sprouts
Onions
Artichoke hearts
PeppersCan be consumed in moderation:-

Corn
White potatoes
Sweet potatoes
Yams
Peas
Beets

Fruits

Best choices:-

Apples
Berries
Oranges
Kiwi
Cherries
Banana
Apricot
Grapes

Worst Choices:-

Canned fruits
Fruit Punch
Sweetened sauce
Jelly, jams

The Bottom line-

Knowing which foods to avoid when can make things for you a lot more easier. Just remember that your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.

References:

https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods

https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes#section13

Good fats and bad fats: Know the basics!

Indian food is known for its diversity. The variety of masalas, spices and ingredients we use make it the most wholesome cuisines in the world. Most often, Indian food is categorised as unhealthy as it contains high carbs and high sugar content.

Unsaturated or natural fats are necessary for you as they keep your heart healthy and help your nervous system function at its best. On the other hand, saturated or trans fat are categorised as unhealthy.

In this article, we try to help you understand the difference between the two to better assess your nutrition habits. Are you ready?

Good fat and bad fat: The difference

Good fat:

Also known as unsaturated fats, they come in two forms: monounsaturated and polyunsaturated. Polyunsaturated fats consists of omega-3 and omega-4.

They keep your arteries clear, improve heart health and produce good cholesterol that moves around the body.

Bad fat:

Also known as trans fat, produces bad cholesterol and reduces good cholesterol in your body. If consumed in huge quantities, this can increase the risk of obesity and heart disease.

Good fats: Where you get them

Monounsaturated: Olive oil, lean meat, nuts and seeds
Polyunsaturated: Fish, soy products, tofu ,vegetable oils, green leafy vegetables and legumes

Bad fats: Where you get them

Processed foods
Full dairy products
Take away foods
Ready-made meals
Snack foods like chips,biscuits, donuts etc
Energy bars

Quick facts:

Trans fats are important to include as part of your diet, but should be consumed in less quantity.
Replacing saturated fats with monounsaturated and polyunsaturated fats can improve blood cholesterol levels.
Vegetarians can opt for other foods fortified with omega-3 to get enough essential fatty acids in their diet.

Knowing the difference can help you determine which foods to eat frequently and which to consume in moderation. Try replacing unhealthy fats with healthy fats to improve your health in the long run. Its an investment that’s definitely worth it.

References:

https://www.parentcircle.com/clipbook/good-and-bad-fats-for-children/

Reasons to avoid bed tea or coffee

Do you start your day with tea or coffee in bed? We think, it is not a good idea to indulge in that too much! Read on to know why.

Many of us are accustomed to drinking tea or coffee as soon as we wake up. However, this isn’t a suitable way to begin your day. Most often, your oral health and hygiene are responsible towards your health and overall well-being.

The first thing in the morning, make sure you brush your teeth before you decide to have tea or coffee.

Why, you ask? We give you five reasons why you should avoid bed tea or coffee!

1.Increases the acid levels in the stomach:

Microorganisms and bacteria form inside of the mouth when we are asleep which are responsible for the bad breath. Gulping down a cup of hot tea or coffee on an empty stomach washes down bacteria from your mouth and increase acid levels in the stomach.

2. Can cause ulcers:

Drinking tea/coffee first thing in the morning could cause gastritis and may lead peptic ulcers or other stomach related infections.

3.Interferes with iron absorption:

Consuming tea or coffee early in the morning is known to interfere with iron absorption and leave you lower in iron. If you are anaemic or have a low iron content in your body, avoid this habit.

4.Increases toxin levels:

As soon as you wake up, have a glass full of water early to flush out the toxins from your body. With toxins in your body, there is a high chance that most of your vital organs like your lungs and kidneys are at a higher risk due to the toxin build-up.

5.Affects your oral health:

Drinking tea/coffee causes the erosion of the enamel or outer covering of your teeth. Most often, this is a primary cause of cavities.

Nutritionists suggest that the ideal time to have tea is mid-morning after having your breakfast when your metabolism rate is good as a tea or any beverage can get easily digested. It is advised to start your day with lime water after brushing to reboot your system after long hours of rest.

References-

https://askopinion.com/reasons-we-should-avoid-bed-tea-or-bed-coffee-

http://www.thehealthsite.com/news/6-reasons-why-you-should-avoid-having-bed-tea-in-the-morning/

Health Benefits of Drinking Lemon Water You Probably Didn’t Know About

Lemon water is simple and a natural home remedy that acts as a healthy internal cleanser. Some sources say that it’s good to have with warm water, early in the morning. It’s sharp taste gives you a boost in the morning and gets you going.

How do you make it? It’s simple!

Grab a lemon.
Squeeze it in a glass (Make sure to remove the seeds)
Pour warm water in the glass and drink it straight down

7 Good Reasons To Drink Lemon Water

1. Lemons are antiseptic: It has a powerful cleansing effect on your liver, kidneys and blood. This is the best way to cleanse your body every morning and make you feel good.

2. Improves your skin: Lemon contains high levels of Vitamin C. This cleanses, detoxifies and acts as an antibiotic and antioxidant.

3. Antibacterial properties: Lemon helps in curing a throat infection. If you have a sore throat, you could make a warm lemon drink to sip every couple of hours.

4. Weight loss: Lemon water is certainly a beneficial addition to any body fat reduction plan.

5. Reduces bad breath: It’s high antioxidant and antibiotic compounds may help reduce bad breath and body odour over time.

6. Improves digestion: Lemon water helps your liver to produce more bile that in-turn helps in the digestion of fats.

7.Good for an upset stomach: Lemon water helps prevent either extremes of constipation or diarrhea.

As with most remedies, consistency is key. We would suggest trying it for at least two weeks every morning to notice a difference. So try it out, and let us know if you feel a change! We would love to hear your thoughts and results in the comments below!

References:

https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

The Atkins Diet: Everything You Need to Know

The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. It also helps in lowering your blood pressure, lowers the risk of diabetes, heart disease and brain disorders.

Studies of this diet claim that you can lose weight eating as much protein and fat as you want, as long as you avoid foods that are rich in carbs.

To begin with, consume vegetables, proteins, and healthy saturated fats. Later you can start to consume whole grains too.

The Atkins Diet Is a 4-Phase Plan

The Atkins diet is structured in the following 4 phases:

Phase 1 (Induction): Eat high-fat, high-protein, with low-carb vegetables and consume under 20 grams of carbs per day for 2 weeks. This will kick-start your weight loss.
Phase 2 (Balancing): Add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
Phase 3 (Fine-tuning): When you are very close to your goal weight, add more carbs to your diet so that weight loss slows down.
Phase 4 (Maintenance): At this stage, eat as many healthy carbs as your body can tolerate, and you won’t regain the weight.

Foods to Avoid

Avoid these foods when following the Atkins diet:

Sugar: Soft drinks, juices cakes, candy, ice cream, etc.
Grains: Wheat, spelt, rye, barley, rice.
“Diet” and “low-fat” foods: These usually have high sugar content
High-carb vegetables: Carrots and turnips
High-carb fruits: Bananas, apples, oranges etc.
Starches: Potatoes and sweet potatoes

Foods to Eat

Base your diet on these healthy foods:

Meats: Beef, pork, lamb, chicken, bacon, etc
Full-fat dairy: butter, cheese, cream, full-fat yoghurt
Nuts and seeds: Almonds, walnuts, cashew nuts, etc
Healthy fats: Extra virgin olive oil, coconut oil
Seafood: Fish
Egg
Low-carb vegetables

One of the main reasons the Atkins Diet has been effective for weight-loss is its ability to allow for the body’s natural processes to kick in. With a lower intake of carbs, your appetite decreases, and it reduces further as you increase your intake of proteins. Toward the end of the diet, you end up naturally consuming fewer calories, allowing you to sustain your target weight.

So try it out. You won’t be disappointed!

References:

https://askopinion.com/what-can-you-eat-on-the-atkins-diet

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