Nutrition

10 Foods that Trigger Migraines

Last week, we had talked about tips to keep migraines at bay. This week, we will enlighten you on the various foods that are capable of inducing migraines even without your knowledge. Migraines are mostly hereditary and are commonly seen in more women than men. What triggers migraine is still a mystery, however it has been proved that it is mainly due to the chemical imbalance in the neurotransmitters of the brain. Migraines can possibly be prevented at least 40 percent of the time by incorporating certain lifestyle changes especially the kind of food you eat. It is said that, the best way to head-off migraines is to fill your diet with natural, unprocessed food like fruits, vegetables, cereals and grams.

The following are the foods that we tend to eat day-to-day and might have the tendency to trigger migraines.

1. Alcohol: Alcohol, especially red wine and beer have the property to expand the blood vessels. Also, drinking alcohol may lead to dehydration which just worsens the situation.

2. Chocolates: Chocolates have phenylethylemine, which can alternatively constrict and dilate your blood vessels thereby triggering a headache. It contributes about 75 percent to the list of migraine inducing foods.

3. Breads: Breads are packed with a lot of amines that are detrimental to the human system.

4. Cheese: Cheese has found to contribute 48 percent to the list of common foods that trigger migraines. Ripened cheese like cheddar, stilton, camembert, brie, etc. have been found to cause splitting headaches due to a compound called tyramines.

5. Meat: Avoid preserved meat products and cured meat like bacon, hot dogs, salami and ham since they contain a lot of sodium nitrate which is one of the harmful preservatives having unfavourable effects on your body. Instead eat fresh meat and fish.

6. Coffee: For some people coffee may fight the migraine inducing chemicals. But never forget the fact that excessive caffeine can also have negative effects on your body.

7. MSG: Foods high on monosodium glutamate which is a flavour enhancer used in many Chinese dishes should be avoided as they have the ability to attack the healthy blood vessels. It is so common across the world that the symptoms arising out of MSG are called ‘Chinese Restaurant Syndrome’.

8. Citrus fruits: Around 30% of migraines in people are triggered by citrus fruits.

9. Pickle: Another important stimulant of migraines is pickle. Other preserved foods that have a lot of salt content in them also have to be avoided.

10. Artificial sweeteners: Aspartame, is an artificial sweetener found in diet sodas, puddings, gelatins and many other food items which are capable of triggering headaches.

References:

http://www.health.com/health/ gallery/0,,20947791,00.html# legumes-3

http://www.prevention.com/ health/health-concerns/ headache-food-triggers

In the Spice of Health

India is the land of spices. Britishers colonized India for it, grandmothers vouched for its benefits and mothers ensured their kitchens never ran out of it. Need we say more? Spices are naturally bestowed with chemical components that act as natural healers for various kinds of illnesses. Apart from adding aroma and flavour to the food, it also acts as an appetizer and facilitates the process of digestion.
Here are 7 spices with their interesting nutritional and health benefits:
Black Pepper: When added to food, it aids in absorbing the nutrients wholly with the help of a chemical component called ‘Piperine’. It can be used to treat sore throat, cold, constipation and keeps lung and liver infections at bay.

Turmeric: It is filled with an essential antioxidant called curcumin, which has the ability to fight against cancer cells. It is also an essential antiseptic for cuts and bruises. It is also a blood purifier and helps keep a check on diabetics and blood pressure.

Cinnamon: Having ¼ to ½ of a teaspoon everyday can cut the cholesterol level by 12 to 30 percent. It is packed with rich antioxidants like polyphenols, which is a good regulator of blood flow to the heart.

Garlic: Eating 4 cloves of garlic every morning can reduce the incidence of a heart attack by 76 percent. They help fight back yeast infections, sinus and common cold. The compounds present in garlic are also known to ward off the cancer cells by forcing the cancer cells to eat themselves (self-destruction).

Mustard: It activates the salivary glands to increase the momentum of the process of digestion. For people with frigid fingers, mustard tends to activate the nervous system and help in recovery. Avoid consuming more than one teaspoon of mustard per day.

Ginger: Having ginger in considerable proportion can help protect the body against gastric ulcers. It is also a great medicine for people suffering from joint pain and osteoarthritis.

Cloves: Cloves are an excellent remedy for toothaches. They contain an anti-inflammatory substance called Eugenol which is good for bone and cartilage health.

Saffron: It is loaded with 150 active and aroma-yielding compounds like carotenoids, lycopene,etc. that have rich anti-bacterial and anti-tumour properties.

References:

http://www.rd.com/health/welln ess/10-healing-herbs-and-spice s/
http://www.thefitindian.com/am azing-benefits-of-herbs-and-sp ices/

Nutrition Tips to Get Well Soon After a Surgery

Surgeries can save you from a lot of illnesses but at the cost of disrupting the natural layout of the cells involved. It involves cutting through the healthy cells of the skin to repair the damaged ones. Usually, a lot of care is taken after surgeries to help the tissues to heal themselves in a healthy way. This healing happens through repairing, rebuilding and replacing of old tissues with new ones. This process may demand additional nutrients from the food you eat and requires special attention on your diet.
Here are a few nutrition tips that you can follow for a quick and healthy recovery after a surgery.

Be generous on those proteins
Proteins majorly help in cell reconstruction and recovery. Lean proteins are considered to be the ideal way of getting the most healthy proteins without having to consume the unhealthy saturated fat that comes otherwise. Some healthy sources of lean proteins include egg, cheese, low fat dairy, beans and fish. Nuts are also good contributors of proteins and can provide additional vitamins or minerals needed for wound healing such as selenium. Hence it is also advised to add peanut butter, granola bars and nut bars to your diet. Some physicians may advise you to stay away from nuts, so make sure you talk to your specialist before you plan your diet.

Always check the label before you buy food
It is mandatory to know what goes into your tummy. Watch out for anabolic steroids, saturated fat, trans fat, Neu5GC, methionine, cadmium, heterocyclic amines, IGF-1 and such harmful constituents that may slow down the activity of the cell rejuvenation.

Beware of constipation
Constipation is a commonly occurring problem after surgeries and is mainly due to the consumption of painkillers. It is therefore necessary that you avoid constipation inducing foods like dry fruits, red meat, potato chips, sweets including cakes, candies, pastries, etc. and other high fat dairy foods. Eating food rich in fibre can have a natural laxative effect that can alleviate constipation.

Embrace the vitamins
Vitamins are a must after any surgery. Vitamin A (found in dark green vegetables, carrots and oranges) and Vitamin C (found in citrus fruits, potatoes, berries, tomatoes, melons, etc.) help in the wound healing process. Vitamin D (found in dairy products, fish, eggs and fortified cereals) aids in healthy bone formation. Vitamin E (found in vegetable oils, nuts, beef liver, milk and eggs) protects the body from free radicals. Vitamin K (found in green leafy veggies, fish, liver and vegetable oils) is necessary for blood clotting.

References:

http://www.northcentralsurgica l.com/blog/best-foods-to-eat-a fter-surgery-150.html

http://nutritionfacts.org/topi cs/breast-cancer/

https://www.verywell.com/what- to-eat-during-your-recovery-af ter-surgery-3156923

6 Tips to Embrace Food & Festivals

What’s a festival without food? A lot of planning goes into the culinary aspect of a festival. And since most of the time it is a grand family get together, the menu is a never ending trail filled with sweets and calories. It is better to restrict your intake rather than binge eating and cringing later. Many of the foods prepared during this season are unhealthy if consumed in large quantities; so the trick here is to watch what you eat. You may think it’s a bit challenging but hold on… read the following tips and you’ll be able to meet the challenge head on!
1. Cook at home
Try to cook at home as much as possible. Eating out might be an easier affair but it is always a good option to know what you add in every dish. When you cook at home, you have the ability to control the amount of every ingredient that goes in. You will literally watch what you eat (and cook).

2. Be picky
Always pause and take a moment to analyze the menu. Try to balance the spread so that you don’t end up eating unwanted calories. Choose one or two of the most appealing foods and take time in savouring them as you eat. When you focus and relish on what you eat, you tend to eat lesser compared to the amount you eat when you talk to your friends as you fail to track what you’re eating.

3. Don’t save up your hunger
Never control your hunger and tell your mind that you are about to give yourself a treat and so it’s okay to starve. Research has proved that one tends to eat more than usual when in a famished state. Before an event consider snacking on foods that are rich in protein like nuts, boiled eggs, cottage cheese, reduced fat yogurt, etc.

4. Pay special attention to the starters
It is a proven case that your starters primarily decide how much you will end up eating. Most of the starters are so rich that they make you feel full and say no to main course. It is therefore necessary to opt for starters that will help you enjoy a wide variety of foods in the spread in small proportions and you will not feel guilty about not having tasted something. Remember that when the banquet is large, you have to taste and not eat (if you know what we mean!).

5. Fresh by goodness
Choose foods that are fresh and natural. We definitely know that salads are not reserved for festivals but sometimes when you eat salads with the right kind of sauces (in minimal proportions), they can be a rich treat too!

6. Leftovers should be shared

When you host a party, leftovers are inevitable. You really don’t have to think about storing it and eating it for the next few days. Instead buy storage boxes and pack them up for your friends and family so that they can take it when they leave the party. The trick here is to distribute and get over with it.

We know that food and festivals go hand in hand. But with the above tricks you can stick to your healthy eating.
References:

http://www.metronews.ca/life/h ealth/2015/12/22/tips-to-get-y ou-through-festive-mealtimes.h tml

http://www.asteronlife.com.au/ balance/nutrition/christmaseat ing#sthash.VH7lBgiJ.dpbs

Tips to Eating Right When You Travel

It’s World Tourism Day today and is the right time to plan that perfect holiday you’ve always been yearning for. One lifetime isn’t enough to explore our beautiful Earth which is why we say that every trip of yours should count. The last thing you would want to do while on vacation is to stay in your hotel room sick and weak. Eating the right kind of food is very important when you’re on the go and especially if you’re travelling to the place for the first time. Here are a few things that you should remember while planning your trip to ensure that you run behind memories without a traveler’s tummy:

1. Stay healthy wherever you stop: If you’re a lover of road trips, you will ideally be halting at various stops to refresh and recharge. These stop points can kill or build your health. If the road you take is a familiar one, make sure you do your research to figure out the best restaurants/hotels and visit the same place every time you take that route.

2. Pack healthy: Often while travelling, you may not have access to healthy food at regular intervals. To overcome this, pack healthy snacks that you like in your car and backpack.

3. Eat smaller portions in higher frequency: Most of the times you tend to burn a lot of calories than normal when you’re on a trip. It is good to keep recharging your body with healthy calories to keep your body fueled up all the time. The best things to eat include nuts, energy bars, fruits, veggies, etc.

4. Include plenty of protein: When your travel involves a long hike, a long drive or a day at the beach, prep your body with a lot of proteins as they help to stabilize the blood sugar level which is essential to keep you fit for your expeditions.

5. Watch your cheat meals: It can be quite a tricky thing to control your cravings while travelling especially when you are exposed to a lot of native food. While not all native foods are unhealthy, there can be certain specialities that are quite rich in empty calories. Be watchful of what you eat and try to compensate your diet. Make sure you limit your cheat meals to one per day.

6. Go the natural way: Every place you travel to will definitely have a supermarket stocked with healthy fruits and vegetables. Make that effort to visit the supermarket and shop for your favourite fruits & veggies that you can stock in your hotel’s refrigerator and enjoy as a good snack.

References:

http://www.independenttraveler .com/travel-tips/safety-and- health/food-safety-how-to- avoid-getting-sick-while- traveling

http://www.menshealth.com/nutr ition/travel-healthy-eating

15 Quick Tips for Healthy Nails

Nails are one of those first few things that people notice about you and you’ll be surprised to know it plays an integral role in health apart from beauty. Nails are good indicators of hygiene and sometimes give out signs when there is an abnormality in the internal functioning of the body. Hence it is always better to watch out for your nail health and keep them in a good condition all the time.
Here are a few quick tips that will help you have healthier nails:

1. Don’t cut off the cuticle since it is essential tissue that seals the area at the base of your nail protecting it from vulnerable bacteria and infections.

2. Moisturize after using a hand sanitizer since the chemical present in sanitizers can rip the natural oils in your nails.

3. Don’t pull out hangnails as this tends to kill the cells of the tissue around it.

4. Avoid frequently washing your hands with chemicals.

5. Limit professional manicures and pedicures – A recent study shows that the more you indulge in such sessions, the more your nails get brittle and dry. Also, it is important to check the hygiene levels of the tools used in parlours.

6. Do not expose your nails to extremely hot or cold water.

7. If nails are brittle, soak in warm water with salt for 5 minutes and then try trimming them.

8. Whenever you’re cleaning something with harsh chemicals remember to do so with hand gloves with a cotton liner on the inside.

9. Massage with olive oil once every week before a shower to activate the tissue surrounding the nails.

10. Don’t use acetone based nail removers as they tend to have chemicals that might deteriorate the natural shine of the nails.

11. Give your nails a break & don’t use nail color often. Give a day or two for it to breathe.

12. Don’t use nails as tools to open cans or remove screws. Nails have to be handled gently.

13. Indulge in acrylic or gel treatments sparingly. It’s even better to avoid them completely.

14. Trim your nails regularly, once every 2 weeks at least. Long nails call for extra attention and care. If not maintained properly, they will become the storehouse of microscopic germs.

15. Use an emery board instead of a metal nail filer and carry it with you all the time. Use it when you feel there’s a rough edge on your nail and always keep the edges smooth.

References:

http://www.goodhousekeeping.co m/beauty/nails/a34645/healthy- nail-care-tips/

http://www.webmd.com/beauty/na ils/more-beautiful-nails-a-doz en-tips

13 Quick Tips to Eat Right this Monsoon

We all love the monsoons- the refreshing showers, the characteristic petrichor, the pretty blooms- they all tend to bring a smile on our face. With it comes frequent visits to the doctor, medical bills etc. as your body is not immune to changes. High humidity during monsoon tends to make your digestive system dull and weak. Hence there are a few changes in lifestyle that you will have to do during the monsoon to keep you and your loved ones safe from illnesses. The following are the things that you should keep in mind before planning your food consumption during the monsoon:

1. Infections like cough & cold are frequent visitors during the monsoon. Have a concoction of fresh radish juice, pipli and rock salt in warm water to avoid mucous formation.

2. Having easily digestible food like Moong Dal will help activate your digestive system.

3. Include easily digestible and nutritious spices like garlic, pepper, ginger, cumin and coriander to spice your food up.

4. Avoid non-vegetarian food during monsoon, instead stick to salads and stews. It is better to stay away from seafood (especially stocked seafood that’s not fresh) during monsoon as it acts as a carrier of water borne diseases.

5. Choose seasonal fruits like lychees, pomegranates, apples & bananas instead of non-seasonal fruits like melons. Avoid pre-cut fruits at all cost.

6. Consume only boiled water instead of water from cans or other purifiers and make sure it is consumed within 24 hours of boiling

7. Oil by itself is quite a tricky substance to be digested by the body; during monsoon it becomes even harder for it to be digested. Hence avoid cooking your food with heavy oils like mustard, sesame & peanut oil; instead substitute it with lighter substitutes like corn/olive oil.

8. It is better to avoid leafy vegetable during monsoon, instead switch to non-leafy vegetables like bitter gourd, beans, yam, snake gourd,etc.

9. Roadside vendors may tempt you with hot, steamy soups & yummy pani puris. Learn to say NO to them and eat home-cooked food as far as possible.

10. Don’t buy fruits with strong smell ( like jack-fruits or mangoes) as they tend to attract germs and flies that spread infectious diseases.

11. Avoid eating uncooked food and salads unless they are washed well.

12. It’s better to chop your vegetables into medium sized pieces instead of smaller/finer pieces as they lose more nutrients that way. Refrain from soaking vegetables after they are diced. Always ensure you use clean water for your cooking process. Don’t use tap water directly for cooking.

13. Stay away from milk during monsoon, instead use dairy products like yoghurt, curd, butter milk, etc. If you need to have milk, make sure you boil it with turmeric.

Always remember to carry an umbrella/raincoat when you step out and make sure you don’t get wet. It’s now time to sit back & enjoy the monsoon with a smile!

References:
http://www.indiadiets.com/diet -and-nutrition/tips-rainy-seas on.htm

http://www.onlymyhealth.com/diet-nutrition-tips-monsoon-1340904633

All You Need to Know About Intuitive Eating

How many times have you felt guilty after eating that yummy cheese cake or that rich chocolate dessert? Intuitive eating is all about innately being able to balance the food you take in and the energy you burn out. Feeling guilty for eating when you’re hungry is like feeling guilty for breathing when your lungs need oxygen. You should never deprive your body of its basic requisites, because that can have a huge impact on your health. We need the food to fuel us and keep us going. Over-indulgence, on the other hand is what one should look out for. The basic principle of Intuitive eating is that you will learn to respond to your body’s internal cues, because only you know what your body needs more than anybody else. ‘Eat when you’re hungry and stop when you’re full’- that’s the sole mantra of Intuitive Eating. The following are the principles that define the concept of Intuitive Eating.

1. Reject the Diet Mentality: Stop screaming NO to every food that comes your way. Listen your body and understand what it needs. When you intuitively realize diets don’t work, you can start to take a gentle approach to nutrition and your body.

2. Build self-trust with your body: Honour your hunger and make peace with it. Allow your body to naturally find its own healthy and happy way to deal with eating. Trust your body and tell yourself that you will not over-stuff your body because it doesn’t need it.

3. Respect your fullness: When your body says it’s full, you need to pause right there and close your meal. Distract yourself by talking to friends or even recollecting the varieties of food that you ate.

4. Never hate yourself: Don’t let your mind declare you’re good if you eat below 1000 calories and bad if you eat above that. This sense of policing is stationed deep into your psyche and often is the main trigger for anxiety. Remember that food is only for your stomach and not for your mind.

5. Exercise & feel the difference: We are not talking about intense workout sessions here. All you need to do is just get active and feel the difference. Be it a brisk morning walk, or a stroll in the evening, all that your body needs is some kind of physical activity.

References:

https://www.intuitiveeating. com/content/what-intuitive- eating

http://www.laurenfowler.co/ blog/intuitive-eating-101

Easy Tricks to Make You Eat Less

Not every weight loss tip should revolve around impossible diets and intense workouts. There are a couple of techniques that can trick our subconscious mind into eating less and can help us keep obesity at bay. These days, a lot of people suffer from obesity primarily because of the change in lifestyle at home and at work. A considerable percentage of the world’s population work at white-collar jobs resulting in less physical activity and increased susceptibility to various health complications. If the body mass index exceeds 30, it is high-time you start watching your shape and diet. In addition to that, here are a few tricks that don’t require massive time and effort but just a few small lifestyle modifications that will eventually become a habit and help you stay in shape:

1. Go Blue: You may be wondering why not many restaurants paint themselves in blue. This is because it functions as an appetite suppressant. The trick here is to make sure you are surrounded by the colour blue- wear a blue dress, cover your table with a blue table cloth or even paint your dining space blue. Trust us- it works!

2. Sniff peppermint or a banana: That’s right, you don’t have to really eat them, but it’s good to carry one with you. On sniffing these from time to time, research has proved that people actually lost an average of 30 pounds.

3. Who said mirrors were for dressing up?: The trick here is that every time you eat in front of a mirror, you tend to become conscious of what and how you eat. Having to look at yourself while you eat makes you pensive thereby reminding you of your goals and targets.

4. Give a break for your spoon: Make it a point to put your spoon/fork down between every bite and also remember to reduce the pace at which you eat. Try sipping water frequently as this makes your tummy feel full which in-turn lets you eat less.

5. Dispose your ‘fat’ clothes: Do not save those lose clothes thinking you might be needing them later. The thought of you having to invest in new clothes if you put on weight, by itself will stop you from indulging in fatty foods.

6. Use a smaller plate and spoon: Help yourself with smaller portions of food in smaller plates in such a way that you are forced to walk up to get your next serving. Also sitting far away from where the food is served will help you avoid over eating.

7. Brush your teeth immediately after your dinner: This habit will let you think twice before you indulge in that extra perk of a snack before you hit the bed. Dinners should always be light since the food that you take in has no time to be burnt through physical activity.

Reference:

https://authoritynutrition. com/30-ways-to-lose-weight- naturally/
http://www.health.com/health/ gallery/0,,20501331,00.html

Blood Type Diet for a Healthy Living

All of us almost always associate blood group discussions to blood transfusion or donation. Here’s a different angle to it.
Have you wondered why one person remains thin despite the amount of food he/she eats and there’s another person who eats minimally yet puts on weight very easily? Have you seen a bunch of people falling sick every so often and the other lot that stays healthy all the time? There is research that shows that it all narrows down to one concept which is your blood type. Each blood type has a composition that is unique – just like a fingerprint. This is why different people’s bodies react differently under different situations. Knowing your blood type and having a fair understanding of its response to different foods, susceptibility to diseases and other natural reactions is very important. The biochemical compounds in the blood decide what your body actually requires the maximum and what it needs in moderation. Hence eating right based on your blood type is very important.
Based on scientific research, we have explained how each diet should be modified based on your blood group.

1. Type O: It is considered the most Original blood group and everything else is believed to have evolved with time. It carries the antibodies of A & B and strikes a brilliant balance which is why it is considered a universal donor. Here are a few things to note about Type O:

· Eat a lot of protein (especially from lean meat) and fat

· Limit the consumption of grains, beans and legumes

· Stay away from wheat, beans, cruciferous vegetables and anything packed with carbohydrates

2. Type A: This is considered the Agrarian blood group since their diet requires a semi-vegetarian approach. It is a far better approach for people with this blood group to eat raw vegetable and fruits.

· Eat plenty of vegetables, fruits, tofu , seafood, grains , beans and legumes

· Limit your intake of wheat, red meat and dairy products

· Fruits like pineapples and melons are good for watching your weight

3. Type B: This type emerged when Type O people moved to the mountainous terrains and started leading a Nomadic life, domesticating animals and living on meat and dairy. They naturally have a tolerant digestive system and generally have good assimilatory properties.

· Eat plenty of lamb, grains, beans and legumes

· Corn, peanuts, buckwheat and sesame have to be avoided

· Greens, eggs, meat liver and tea aids in healthy weight loss

4. Type AB: This is the newest blood type and is the rarest. They are considered to be universal acceptors and share traits with blood types A&B. This Modern blood type has a sensitive digestive track.

· Eat a lot of seafood, turkey, figs, cherries and grapes

· Corn and buckwheat are difficult to digest and hence have to be had in moderation

· Stay away from sugar, alcohol and caffeine, especially when you are stressed

References:

https://www.drlam.com/blog/blo od-type-diet/16865/

http://www.dadamo.com/txt/inde x.pl?1001

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