Nutrition

10 Foods that Cause the Blues

“You are what you eat” – clichéd but true.

All the junk food that we eat doesn’t just affect our physical health – it affects our mental health too. In the run up to World Health day 2017, with depression as the focus, it’s high time that we take into consideration that out diet plays a huge role in our mood swings. Not only does junk food lack most of the ‘good’ brain foods, it actually contains many that are ‘bad’ for mental health conditions, including white sugars, caffeine, deep fried foods, pesticides, refined carbs and additives such as MSG and aspartame. Also, if your diet is void of essential nutrients, you are setting yourself up for panic attacks and bad moods.

Fortunately, food habits are not hard to change. Here are 10 types that you need to avoid or consume in small quantities to ensure a happy and healthy life:

1. Sugar: When our blood glucose levels are too high, our growth of both synapses and neurones plummet – and this can lead to a severe case of the blues.

2. Artificial Sweeteners: The ingredient called aspartame stops your body from producing serotonin, a neurotransmitter that is vital to a good mood.

3. Caffeine: Caffeine is a well-known contributor to depression, but its effects vary from person to person. However, if you drink 2 or more cups of coffee per day and can’t lift your mood, you should cut it out completely and see what happens.

4. Alcohol: Alcohol does banish the blue, but temporarily. It is actually more of a depressant and ultimately depresses your entire central nervous system!

5. Processed Foods: These foods are not natural and contain chemicals and fats that alter your mood for the worse.

6. Canned Soup: Easy to store, carry and cook and good for the taste buds, these pseudo healthy foods are as bad as all other processed foods.

7. Fast Food: Convenient, cheap, amazing flavours, what’s not to like about fast food?! Bad fat from a burger can not just make you put on weight but also affect your brain and alter your mood for the worse.

8. Gluten: Research now confirms that Celiac disease and gluten intolerance are linked to depression, anxiety and mood disorders. Even if you are not intolerant, cutting out or reducing gluten (wheat, rye, barley etc.) from your diet is a good thing.

9. Trans Fats: Bad Fat = Unsaturated Fat = Trans Fat. They cause cellular destruction and can affect hormone production reducing serotonin which in turn can cause depression.

10. Chocolate: Are we scaring you? All chocolate is not bad, only the sickeningly sweet varieties as they contain large amounts of sugar or sweeteners. Small amounts of dark chocolate are in fact considered good for your brain and body.

Reference:

http://www.mentalhealthy.co.uk/news/963-junk-food-and-mental-health.html

https://www.psychologytoday.com/blog/the-resilient-brain/201506/trans-fats-bad-your-brain

http://www.beautyandtips.com/healthy-eating/10-foods-that-cause-depression-and-anxiety/

Foods That Promote Fertility

Today, a lot of young couples are struggling with fertility issues and when it comes to fertility, many imagine that it is something that one cannot do anything about. We believe in complicated treatments and tablets but also think that there is not much we can do from our part.

However, a lot of our lifestyle choices including the food we take, our exercise patterns, sleep-cycles and the amount of stress we undergo can affect fertility.

While the other factors are all about just making a healthy over-all change to your lifestyle, here are a few diet specific things you can do to boost your fertility.

1. Increase protein intake

Increasing protein is a good thing to do whether or not you are looking to improve your fertility –it helps drop the risk of ovulatory infertility. Not just this, protein in general prevents you from putting on too much weight and obesity is one of the most serious issues when it comes to fertility.

2. Green Leafy Vegetables

Folate is present in green leafy vegetables that is said to promote fertility in males – make sure you include lots of leafy vegetables and eat more salads to improve your folate intake. Including green leafy vegetables to your diet not just boosts fertility but also makes your diet more wholesome and healthy in general.

3. Whole Milk

High fat dairy products as a constituent of a diet is said to improve fertility! Low-fat dairy products, although there is no conclusive research, is said to interfere with fertility – while you do not have to eliminate these from your diet keep them in control when you are looking to boost your fertility.

4. Avoid Processed Food

Eating real food vs highly processed foods helps boost fertility – bad carbohydrates and overly processed foods are digested fast by the body and turned into blood sugar. Real food and good carbohydrates are digested slowly and have a more gradual effect on your body. High insulin levels are linked to lower fertility rates and hence, eating real food and good carbohydrates is good for fertility!

References

http://www.healthywomen.org/content/article/fertility-boosting-foods

Walnuts – Food for the Brain

Eating healthy is imperative for both physical and mental health. As does your heart and other important parts of your body, your brain also requires specific nutrients that give it a boost. Enter Walnuts. How does it help enrich your grey matter? Read below to find out:

Better working: It is no coincidence that walnuts look like the brain. Every bite feeds straight into your brain fueling activity and increased efficiency. Helping with inferential reasoning and critical thinking, these magic nuts can help students ace their tests. So if you are looking to increase your IQ, you have your answer!

Nutrition: Out of all the nuts that are considered healthy, walnuts are especially rich in Omega 3 and have a higher concentration of DHA that play an integral role in brain health. Walnuts are full of healthy lean protein, polyunsaturated fats, and are a powerhouse of polyphenols. Walnuts also contain manganese, copper, iron, phosphorous, magnesium, and calcium—all nutrients which are important to good mental health.

Clear cognition: Walnuts are antioxidant store houses. They can decrease the enhanced vulnerability to stress that occurs during aging, increase life span, and also stimulate cognitive and motor function in aging. They help reverse the process of age related memory decline and are even used to cure certain neurodegenerative mental diseases like Alzheimer’s.

Mood Boosters: If you think coffee lifts you up or keeps you awake, try a fist full of walnuts. Not only do they help in ensuring happy spirits and an active thought train, they also counter low spells associated with depression and anxiety. Popping a few walnuts can instantly make you active and help you react better to external stimuli.

Control Blood Pressure: Walnuts are great to get more blood pumping to your brain. Like flax seeds, it helps thin the blood so the heart finds it easy to maintain pace. Added bonus, it also reduces LDL or ‘bad cholesterol’ and improves blood vessel cell wall function.

Incorporating walnuts in your diet is easy and simple. Apart from including it in your salads as a topping, you can easily blend them with your smoothies. It also serves as a quick snack when frozen with honey or paprika. You could also consider using it in baking when making banana bread or cookies. A quick tip though – remember to remove the skin as it may taste bitter!

References:

http://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/nuts-brain-health

http://www.seriouseats.com/2010/06/walnuts-the-ultimate-brain-food.html

Microwave – A Boon or a Bane?

It is a very common notion that microwaving food strips our food of its nutrition. But is it true?

On the contrary, microwaving food actually helps retain nutrients that are otherwise usually lost when boiled or cooked on the stove for a long time. The only two disadvantages of using a microwave, is the radiation emanated and using the wrong kind of plastic to cook.

However, how many of us use it to actually cook? Most times, it is used to quickly reheat meals that have already been prepared. Sometimes, it is used as a tool to finish off that last step required to make it a fully cooked meal.

Either way, a microwave is not as bad as we think it is. There are specific foods though, that you should avoid microwaving. Here is a list to help you out:

Red Meat: Don’t put this in the zapper for more than six minutes to thaw and 2 minutes to cook. All the fat seeps out of the meat making it unhealthier as a meal. If reheating, don’t go beyond 3 minutes.

White rice: Rice requires a gradual temperature rise for it to cook properly. In a microwave, the heat remains constant from the time it starts and this makes the rice cook unevenly.

Chapati: Chapatis are usually popped into the microwave for a quick heating. But did you know they are only made drier and harder? When heated for more than 3 minutes, you will be pulling out wheat crisps!

Citrus: Although unlikely, it is still good to know that the effects of Vitamin C are negated the moment it is exposed to heat as it is a highly sensitive vitamin.

Garlic: Less than 60 seconds in the microwave is sufficient to nullify an active ingredient that makes garlic an anti-carcinogenic.

Eggs: Never reheat boiled and scrambled eggs in a microwave. It can even turn toxic and cause digestive problems or food poisoning.

References:

http://edition.cnn.com/2014/01/21/health/upwave-microwaving-food/

http://www.nutritionpointkenya.com/2017/01/does-microwave-cooking-affect-nutrition.html

http://www.womansday.com/food-recipes/cooking-tips/a51830/youll-be-shocked-to-hear-why-you-shouldnt-reheat-these-common-foods/

Metabolism 101 for the middle aged you!

You must have heard people say that their metabolism has slowed down as soon as they hit 30, and how they don’t feel energized like they did 5 years ago.

However, you must know that metabolism does not slow down significantly due to ageing, but due to weakening of muscles. And one doesn’t lose muscle quickly due to ageing either, but due to decreased or no physical activity.

Here are a few steps you can try to maintain a good metabolism:

1. Have protein

Bite on protein first thing in the morning, because muscle breaks down when you sleep and it’s important to refuel it with your first meal. Also, protein carries more calories than carbohydrates, so aim for about 20 grams in each meal throughout the day, which is roughly 3 eggs or 1 cup of lentils. Go for Greek yogurt, eggs and smoothies.

2. Vary your protein sources

Vegetables and seed grains have a good amount of protein, and you can also include cottage cheese. While eating poultry, pork, beef and eggs, make sure you also eat more fruits and vegetables. Be sure to include omega-3 fats in your diet, like flaxseed oil and fish oil.

Note: If it comes in a bag or a box, it is most likely processed, and contains chemicals and preservatives. So once you decide to stop eating these foods, the cravings automatically go away.

3. Workout your muscles

Exercise is vital to health and weight control at any age, but once you hit 30, your lean muscle mass begins falling. Start with yoga and walk briskly for at least a half an hour every day, or ride a bicycle, or go up and down the stairs 10 times. Muscles must be pushed beyond what is comfortable in order for training to take place. This is what takes you to the next level. And remember that the more muscle you build, the more calories you burn.

4. Stay hydrated

When your body is hydrated, you burn more calories. It accounts for over half of your body weight. Try to drink ice water, which triggers an increased calorie burn as it brings your body temperature back to normal. Also, add green tea to your diet which is low in caffeine instead of coffee.

5. Sleep well

Your body requires 7-8 hours of sleep every night to rejuvenate. It helps control your appetite, so lack of sleep can translate into weight problems. When you reach mid-life, your hormones estrogen and progesterone, begin to drop. It might not seem like much, but it could make all the difference and mean more than any other health decision you make. So get more sleep!

Reference:

http://www.fitnessmagazine.com/weight-loss/tips/how-to-increase-metabolism/

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a19458/speed-up-metabolism/

http://www.mindbodygreen.com/0-22422/6-super-easy-ways-to-boost-your-metabolism-after-40-yes-its-possible.html

Are “health” foods really healthy for you?

Most foods we consume under the guise of healthy alternatives make us feel like we are taking in the right nutrients. In reality though, most foods we pick up during a grocery shopping expedition, have a pseudo-halo over them making us believe that they are good for our system.

Let’s take for example, protein bars.

The ingredients with a ‘health halo’ are ‘oats’, ‘flax seed’ and ‘fruit’ . But think for a moment. What about all the gluten and sugar it has? This is how our general impressions of foods usually mislead us.

Here, we would like to bust some popular food myths that you may actually think are ‘healthy’ for you.

1. Fat-free Yogurt/Milk

Let’s get this straight. It’s not the fat that makes you fat. It’s the sugar. Most packed yogurt or flavored milk; even soy milk, have so much sugar, you may as well be enjoying the original version.

2. Wheat/Brown/Multi-grain Bread

No matter what ingredients you add, bread is bread. It needs gluten and yeast to rise. It needs oil to knead the flour and a rising calorie meter is an obvious consequence. So cut down on the number of slices and make sure you are aware of the calories you have consumed.

3. Green Sprouts

Most of us vegetarians get our protein fix from sprouts, especially if we don’t consume eggs. But did you know that sprouts have a lot more calorie content than other forms of protein? It is best to measure your intake and restrict it to small portions during the week.

4. Ready-made salad dressing

Salads too have to be prepared with care to avoid high calorie vegetables in the mix. Additionally, the salad dressing we get in supermarkets usually do more harm than good if you are on a mission to lose a few pounds. With more preservatives and artificial substitutes, they are an unnecessary condiment to an otherwise healthy meal.

5. Sports Drinks

These drinks are made keeping in mind an athlete who sheds at least 1000 calories in an hour’s workout. These drinks contain electrolytes (salts) and sugar, which can be useful for athletes in many cases. However most of us don’t need additional salts, and we certainly don’t need liquid sugar. True, hydration is important. But it may be healthier to stick to plain water.

References:

http://www.eatingwell.com/nutrition_health

https://authoritynutrition.com/

5 ways to smart snacking!

When your mind wanders and you indulge in blissful day dream, the one thing your brain passively asks for is food. This is followed by an inability to focus until your craving for something specific is satisfied. And then you pick up your phone and order cheesy fries or a chocolaty cake as a snack, depending on what your tummies are yearning for.

Luckily, there are innumerable healthy options to ensure that your brain is duped into getting what it wants. Here are 5 smart snacks you can indulge in:

The craving: Something Sweet

The healthiest alternative you can find to cakes dripping with chocolate fudge and such, are fruits. They give you your daily dose of energy (glucose, fructose) while making your brain believe that you have indulged in sugar. Some fruits are also very fibrous, helping with your weight loss goals.

The craving: Something Salty

Chips, fries and most of our Indian fried snacks go down packet after packet before you realize you’ve had one too many. All that they do is add the extra bit of flesh where you least want it. A healthy substitute could be popcorn. Not the buttery ones that you can microwave. Simple, salted poppers can give you your salty fix.

The craving: Something Cold

Smoothies with veggies or a combination of veggies and fruits are a great way to get through your craving rather than the aerated drinks or canned juices that flood our supermarkets. Try a different mix each day of the week so you don’t get bored!

The craving: Something Cheesy

Indulging in slices of pizza that doesn’t seem to end can be a calorie-bomb. A bowl full of our very own paneer can make your longing disappear, because, well, it is called ‘cottage cheese’ for a reason! Add your own mix of pizza spices and have it with gluten-free bread.

The craving: Something Caffeine-y!

Is your coffee dependence getting out of hand? Do you feel like you can’t survive without your cuppa at least 5 times a day? Let’s get this straight. You are addicted! For your brain to not miss caffeine, you have to taper it down to less than 2 cups in a day and replace the rest with black/green tea. Filled with anti-oxidants, it gives your brain something new and healthy to get fixated on.

Reference –

http://dailyburn.com/life/recipes/healthy-snack-hacks/

http://www.lifehack.org/303079/7-easy-snack-hacks-that-everyone-should-know

Eat your way to mental well-being!

While there is no single diet hack to beat depression, there are some brain foods that lift moods and contribute to overall mental well-being. As tempting as it is to reach out for a tub of ice-cream when you’re feeling low, resist the urge and go for foods that contain:

1. Omega 3 Fatty Acids
Flax and Chia seeds, Soybeans and Fish have proven to be useful for brain development and helps reduce the effects of depression. It’s called the ultimate brain food for a reason!

2. Selenium
Many studies have linked depression to low selenium content in the body. Cod, Brazilian Nuts, Walnuts and Poultry give us the rich mineral content we need and the antioxidants in them help fight depression.

3. Greens
The importance of Kale, Spinach and other greens in a diet cannot be emphasized enough! They are the most nutrient-rich foods around. Popularly termed “Super foods”, they boost immunity and contain a number of vitamins. These vitamins appear to have the ability to reduce the high levels of homo-cysteine (an amino acid) associated with depression.

Adding these foods to your diet is important, but don’t forget to get the basics in place first:

1. Drink lots of water
Not drinking enough water can cause a chemical imbalance. Ideally, people should drink at least one and a half litres of water a day. Ensuring you have a few extra glasses of water helps keep depression at bay.

2. Reduce the sugar
Sugar spikes your mood and gives you a temporary high, but results in an inevitable crash when the results wear off. A roller coaster of highs and lows is always bad news for the brain.

3. Eat regularly
A good diet is not just about what you eat but also when you eat. Make sure you’re eating at regular intervals. Our body and brain needs this regular dose of nutrients and energy!

And remember, Nutritional Balance = Emotional Balance!

6 changes to your daily eating habits

Almost every other day, we come across expert recommended tips and strategies to eat healthy. The underlying message in most of them though is to not lose your mind about it! A good starting point to healthy eating is as convenient as your own kitchen and the only other support you will need is some will power.

Here are 6 simple steps you can adopt every day to get on the right track to eating healthy:

1. Don’t ditch anything completely!
We all want what we cannot have, the most. Your body feels the same way too. Don’t deny your taste buds of a particular food or taste entirely. A little sliver of chocolate cake or a potato fry is ok to have from time to time.

2. Plan your meal through the day.
In a day’s meal, have a clear idea with regards to the portions of nutrients you are allowed. Even if you can’t avoid a high carb meal during lunch, you know that your evening snack and dinner should have your day’s protein.

3. Bland is boring!
Food that is bland and boring can make you repent going down the healthy road altogether! Jazz up boiled veggies with chilli flakes or make a sauce of your own to brighten up your salad. Remember, it is also about pleasing your mind; not just filling up your tummy.

4. Prep and Store
If you have a diet plan in your head for the rest of the week, it would help to ensure you have all the supplies in stock. Prepping in advance will enable quick cooking thus saving on those ‘I’m lazy’ snack binges. Investing in a good set of containers would also aid in this process.

5. Eat snacks from a bowl, never from the pack.
If you must snack, research shows that when you eat out of the bag, your brain doesn’t know when to stop. These days, foods are packaged and marketed to make you buy more. When eating straight out of the bag, you run the risk of eating more than you should. Use a plate or bowl instead to measure your portion size.

6.Whole foods over processed, any day!
Try to stick with eating whole foods (grains, beans, fruits) or foods you’ve made yourself. Though sometimes they may have more calories, you will definitely be getting more nutritional value than what you’d be getting from processed alternatives, which usually have loads of extra salt, preservatives and gluten.

Think Global, Eat Local

Whether someone told you that exotic strawberries make a great snack or that it is important to get your everyday intake of mushrooms or some imported broccoli – pause and think!

Yes, there are different food items with different nutritional properties but here is the catch – it is definitely a lot better to eat locally grown food. It does not matter how “healthy” or how “exotic” people claim some foods are – make sure you are not eating food that has travelled far and has been preserved with chemicals!

In case you have difficulty remembering this tip, always remember – Think Global, Eat Local!

1. Flavour

Locally grown food is full of flavour because it has been picked fresh when the time is right and has not been harvested way earlier so that it can be shipped. Sometimes local stores have produce that are just about one day old in stock and there is nothing healthier than this.

2. Eating local means eating seasonal food

We all wish to eat mangoes all year long but eating local food means you are eating good flavourful food that is meant to be eaten for that particular season. This not just means you are eating fresh but also means that you are eating in sync with the environment around you!

3. Nutrition content

Shorter time between harvest and cooking means that your food has more nutrients! Food that has been shipped from abroad has sat in delivery counters for too long and possibly has too many preservatives that can harm your health.

4. Safer food supply

The more steps you add in the distribution channel between foods being produced and consumed, the more the opportunity for the contamination of food. As long as you keep this cycle short, you are ensuring that you get healthy food!

5. You can stay more aware

If you are purchasing and eating locally grown food, you can always find out more information about how it is being grown. You can interact with the producers and find out more about the farming practises to ensure that you are not consuming something is dangerous for your health.

References:

http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods

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