Nutrition

6 Foods That Instantly Boost Your Mood

What you eat makes all the difference in the world! Never ask for proof the next time someone says your food influences your mood. We commonly hear terms like sugar high, caffeine rush, hangover, etc, which clearly indicate how impactful the foods you consume are. Most of your mood related symptoms are triggered from varying levels of blood sugar in your body which control the level of ‘melatonin’ secreted in the blood as a responsive reaction. This is why you feel better immediately after the food is excreted out of your body. So if you think what you eat can only influence your body weight, think about the cravings you have for your favourite food which by itself is a brain triggered reaction and in turn influences your mood. The next time you feel bad or depressed or tired, try consuming the foods that we have listed below and see the difference it makes.

1. Coffee: Feeling dull and lifeless? This is the best time to grab that cup of caffeine and give your mind the required boost. Coffee basically short circuits a nerve chemical called ‘adenosine’ which blocks the energy-boosting brain chemicals and helps rejuvenate your happy hormones. Always watch your portion – never exceed 500 ml coffee a day.

2. Chocolate: It has been found that eating 50 grams of dark chocolate everyday for two weeks, reduces ‘cortisol’ secretion (stress hormone) because of the chemical reaction that happens between cortisol and the antioxidants present in chocolate. Isn’t this good news?

3. Fish: Fatigue is one of the most common symptoms in people suffering from anaemia. This is predominantly seen in youngsters and women of childbearing age. It is important to deal with iron deficiency by including a diet that contains lean meat, seafood and poultry. Vegetarian foods like spinach are also rich in iron but it is the animal protein called ‘hemethat the body is capable of absorbing more easily and quickly.

4. Honey: One good thing about honey is that it can be added to almost any dish and it will add that extra flavour to it. It is not only an excellent substitute for sugar but is also packed with a lot of useful compounds that help the body to eliminate free radicals, reduce inflammation and make you feel good.

5. Yogurt: Appropriate calcium levels in the body give a positive signal to the brain and push it further to secret feel-good hormones. An imbalance in calcium levels have resulted in anxiety, irritability and impaired memory. So the next time you feel irritated or just blah, grab a small cup of fresh, organic yogurt and you’re all set.

6. Fruits: These fruits are a great way to satisfy your sweet tooth in a healthy way and at the same time pep your mood up. Most of the citrus fruits like oranges, lemons and grapes have proved to give an instant mood boost. Now you know why most of the room fragrances have these flavours.

References:
http://www.rodalesorganiclife. com/food/brain-food

http://www.prevention.com/heal th/food-and-mood-best-foods- make-you-feel-better

Eat Right After Your Workout

What one consumes before, during and after a workout is very important since the body tends to process the nutrients differently at different times. It is therefore necessary that the body gets the right type of food during the process of working out. Last week, we had shared an article about what a pre-workout nutrition http://www.sliceofhealth.in/eat-right-before-workout/ and in this article we will help you understand what good post-workout nutrition is.
Your post workout nutrition should help in improving bone mass, immunity and in reducing muscle soreness.
When we work out intensely we tend to impact the tissue at the micro-level and that’s how we get to burn the excess fat. Proteins are the vital nutrients responsible in repairing and rebuilding our muscles and hence these nutrients have to be readily available for the body after a strenuous workout. Below are a few quick points to remember:
1. When you’re planning for an intense workout, your post workout drink should be packed with carbohydrates and amino acids. Adding the appropriate carbohydrate can be quite tricky, in the sense, you should look for a food/drink that has more glucose than fructose since glucose is easily absorbed and digested. Stay away from fat at any cost after your workout.

2. Make sure you have your post workout meal within 2 hours of your workout. If you put your body into starvation mode, the muscle mass that was depleted during the workout tends to open up and starts storing more fat than usual to fill the spaces of fat that were burnt during the workout. Your post workout meal can include whole foods like eggs, butternuts, fish,oats, veggie salad with spinach and onions, chicken breast, yoghurt and fruit salad (with kiwi).

3. The secret is this:
a. If your ultimate goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbohydrates within 15 minutes of your workout.

b. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat a protein rich meal within an hour of your workout.

Always ensure your don’t starve for more than 2 hours after your workout.

References:
http://www.mensfitness.com/ nutrition/what-to-eat/best- post-workout-foods

http://www.bodybuilding.com/ fun/berardi4.htm

Eat Right Before You Workout

The last thing you would want while working out is to feel hungry or queasy. A pre-workout meal is therefore inevitable to gear up your body by supplying the required amount of energy. Starving before a workout usually does more harm than good by burning the useful fat that is actually required by the muscles. Eating heavy meals before a workout is also equally harmful and tends make you feel nauseated while working out. A pre-workout meal is a whole foods meal that has to be taken 30 minutes prior to your workout session. This meal should be carefully balanced with the right proportion of the right ingredients. In this article, we throw some light on the best foods that have been proven to have a positive impact on the body while working out.

1. Eggs: This little source of protein has always been an integral part of a body builder’s diet. Eggs have been proven to contain multiple micro-nutrients that help in the growth of strong tissues and muscles. These are recommended not only for adults but also for kids whose bodies are constantly breaking down cells to form newer and stronger ones.

2. Bananas: These are natural energy bars that are packed with potassium and digestible carbohydrates. The potassium in bananas doesn’t get stored in the body for very long and hence it is advisable to eat a medium sized banana with half a cup of yoghurt to keep the nerve and muscle function healthy.

3. Baked Potatoes: Potatoes are low in calories (110 calories for a medium sized raw potato) and are rich sources of vitamin C and vitamin B6. When baked with zero oil, these starchy vegetables prove to be the healthiest sources of fibre and also protect the body against cardiovascular diseases and cancer.

4. Oat meal: Oats are loaded with dietary fibre and have a range of healthy cholesterol–lowering properties. They tend to release carbohydrates into the blood stream and as a result help in maintaining steady energy levels. A cup of oats each day supplies the necessary carbohydrates for your workout.

Always remember that carbohydrates are an essential part of a pre-workout meal but proper care has to be taken to ensure that they are simple/natural sugars and not artificial sugar substitutes. So eat healthy and stay fit!

References:

http://www.mensfitness.com/ nutrition/what-to-eat/best- pre-workout-foods?page=2

http://www.builtlean.com/2012/ 01/24/pre-workout-meal/

5 Essential Ways to Keep Your Bones Healthy

Bones are the strongest parts of your body and a perfect supporting mechanism to help you engage in everyday activity. Your body’s bone composition is constantly changing as old bones break down to form & build new ones. On an average, an adult requires about 1000 mg of Calcium everyday. You should be able to give your body all the calcium that it needs both in terms of Vitamin D as well as Calcium itself. Both these organic compounds help in the growth and strengthening of the bones. Here are 5 essential ways to keep your bone healthy and strong:

Eat Calcium rich foods:Bones and calcium are like two sides of a coin. Nature offers this calcium in abundance in the form of green leafy vegetables, fresh fruits like apple, kiwi and pears and also an array of dairy products like cheese, milk, yogurt, etc. If you’re a person who loves nuts, go for almond and other derived products like almond butter.
Say ‘hi’ to the morning sun:The body starts producing Vitamin D the moment it is exposed to sunlight. Doctors suggest that 10-15 minutes of sun exposure, three times a week is required for the body to produce the Vitamin D that it requires.
Use Olive Oil:Olive oil is a key ingredient in the Mediterranean diet and a study shows that incidence of bone problems is lower in the Mediterranean area. Its extensive health benefits make olive oil an excellent addition to your everyday diet.
Avoid corticosteroid medications:Extended usage of corticosteroid medicines might increase the risk of bone damage and deteriorate the mechanics of the bone. So check for medicines that have complex names like prednisone, cortisone, prednisolone and dexamethasone and stay away from them.
Go easy on caffeine:Caffeine definitely has some health benefits but unfortunately not for the bones. Research has shown that drinking more than two cups of coffee per day accelerated bone loss in people who don’t consume enough calcium. It’s therefore good if you have it in moderation.

Always remember to follow a healthy and balanced diet coupled with 45 minutes of exercise everyday to keep yourself in the pink of health.

Reference

http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

http://www.nhs.uk/Livewell/healthy-bones/Pages/food-and-diet-for-strong-bones.aspx

5 Brilliant Meat Substitutes for the Vegans

Haven’t most of us always associated proteins with meat? Animal proteins are not the only source of quality protein. Did you know that there are equally brilliant and healthy vegetarian options that have these proteins? Plant-based proteins are something that most vegans and soon-to-be-vegans are researching about to understand about meat substitutes. After all, nature isn’t that unfair to stock all the proteins in meat. In this article, we have thrown some light on the wide array of plant-based choices that will provide the necessary proteins for your body. Although these are good alternatives don’t stop yourself from experimenting by combining two or more of the following options and exploring your culinary skills.

Beans:These little super-foods are full of fibre, protein and magnesium and are also low in cholesterol making them an excellent option for proteins. These can turn out to be brilliant add-ons in your soups and salads.
Nuts:Nuts usually are packed with various nutritional benefits and are rich in calcium and proteins. Peanuts, Walnuts and Pistachios are exceptional sources of proteins. Cashew nuts also contribute to a good level of protein and are useful sources of minerals like iron and zinc.
Seeds:Never tried munching seeds before? Now is the time to generously engage in pumpkin seeds, sesame and sunflower seeds. These seeds are not only good for your heart and liver but are also healthy snacks especially when you’re watching your diet.
Legumes:Regular consumption of chickpeas, black beans and lentils offers special health benefits and help maintaining ideal levels of insulin in the body. Legumes are rich sources of amino acids and proteins and can boost your energy because of their high iron content.
Tofu and other dairy products:The most appreciated and well-known meat-free protein, tofu, is made from soybean curds. This is considered one of meat’s versatile replacements, thanks to its spongy texture. Other dairy products like cheese and fat-free yogurt are also interesting alternatives that you can consider.Reference:
http://greatist.com/health/7-alternative-proteins-meatless-mondays

5 Ways to Help Fight Obesity in Kids

Childhood obesity has become a serious problem in the last few years. Being overweight usually has a huge impact on a child’s physical, mental and emotional health and also hinders his or her overall social development. The present day digital world has impacted the lives of kids to a great extent and has resulted in reduced social and physical activity. Children find digital devices more entertaining and hence are losing interest in playing outdoor. Another main reason for this problem of obesity is the widespread accessibility to fast food which is completely unhealthy for the child’s overall body development.

Here in this article, you will find a few ways in which you can keep a check on your child’s weight and help him/her lead a healthy and active life.

Outdoor is the mantra : Encourage the kids to move outdoor instead of staying at home and start exposing them to various activities like cycling, swimming, tennis, etc. for an hour everyday. This will also refresh their mind and give them time to interact with people. Always remember to allow the kid to choose from a couple of options instead of forcing them to take one simply because it is easily accessible.
Create a schedule:Nothing works like scheduling the activities. Through this you will not only be able to keep track of the child’s activity but you will also be able to help him/her understand the importance of leading an organized and healthy lifestyle.
Watch their diet:You are what you eat- and this holds good for children as well. You can control their diet by packing food for them and restricting their spending on food outside home.
Lead by Example:Asking a child to do something you are unwilling to do yourself will usually yield poor results. Spend considerable time in educating them on proper nutrition, safe exercise and making intelligent choices when it comes to food.
Fun workouts:Enroll the kids in some fun training sessions that is in line with their interest. It works even better if a group of kids join such classes and workout together. Considerable level of strength training and cardiovascular training under professional supervision works wonders for kids with obesity.

Reference:

http://breakingmuscle.com/family-kids/5-ways-you-can-help-prevent-childhood-obesity

http://www.health24.com/Fitness/FitnessGettingStarted/Blog-All-about-the-base-20151020

Reset Your body With Detox!

Just like how your mind needs a break after a stressful day, your body also requires rest. Every organ has been working in synchronization to keep your body hale and healthy. And when this synchronization gets disturbed it leads to a lot of health issues. This is one of the prime reasons why a body detox is becoming a popular topic of conversation these days.

A healthy detox plan basically focuses on cleansing the body by flushing out toxins from the liver, kidney and the digestive system with a diet that is rich in water and fibre. Usually foods containing added sugar, salt and preservatives are avoided as they tend to get into the blood with a lot of toxins.

Here in this article, you will find all the interesting benefits that you can reap out of a good detox:

Makes the body feel lighter and more active: A proper detox plan will help you cleanse the liver which is responsible for removing toxins and will make you feel less bloated and energetic throughout the day.
Improves metabolic rate: Since the detox plan ideally comprises of a diet that has the ability to flush out impurities from the body, it helps the body to revive its metabolic rate. Most of the detox plans are rich in fibre to accelerate the process of digestion, absorption and assimilation.
Improves the texture of your skin: Feel the glow in your skin after a good detox which aids in the re-growth of new cells and repairing damaged ones.
Helps get rid of bad breath: Most people say they witness better natural breath after a detox and this is because of the effect of cleansing that happens inside the digestive system.
Strengthens immune system: Detoxifying helps your body to strengthen your immune system by allowing the organs to refresh themselves and function in a healthy way.
Aids in clear thinking: A cleanse not only benefits your body but also improves your state of mind. Most people observed that a healthy detox can actually aid in quality thinking.

Reference:

http://www.charismamag.com/life/health/23471-12-benefits-of-detoxing-the-body

http://bembu.com/detox-benefits

Rice Vs Rotis

If we look at carbohydrates as a food group, we need it to provide us with energy, fuel, fibre, complex sugars for brain gain and keep our cravings down. So the question here is: What is the right carbohydrate among foods? White rice, or whole wheat rotis?

Rice, as we Indians know it, is white. The question is not rice versus roti; but white rice versus roti here? So if you just asked me straight up, then roti it is. A whole grain the assumption again here is wheat roti, as we Indians know of it.

So here’s what white rice does for, NADA-nothing. Stripped, polished and refined-all it does is provide you with sugar and starch to fill you up, only to cause cravings later. Simple sugars, as we all know it will lead to an insulin surge, causing the craving, low energy, and the need to eat more sugar. If you looked at a whole wheat roti instead, the grain in itself (even though in its milled form) is providing you some sort of good sugars coming out of a complex carbohydrate minus the simple sugars, which will not spike your insulin levels. So you are better off with the roti.

If you are comparing brown rice to the roti then I would pick the brown rice; as it is complete with all the vitamins, minerals, complex carbohydrate sugars, the right fibre that you need to sustain you for the gut and the brain. It is in its whole form, while a roti is milled and therefore a little more refined than the brown rice.

Here is questioning the wheat roti as well, if you were to opt for another grain all together it changes the equation; for e.g., whole wheat has gluten and many people are gluten intolerant. So opting for: sorghum (jovar), amaranth (rajgeera) and buckwheat (kuttu) become gluten-free options. Also, they compare as well with the brown rice, but again there is that ‘wholeness’ where brown rice wins hands down over the roti format.

So white rice, is out: choose brown; Whole wheat roti is out for those who are gluten intolerant, so is white rice opt for sorghum, amaranth or buckwheat. I would say use brown rice at one meal, and rotis at another meal. After all, variety is important and the spice of life and a whole grain like brown rice is the foundation that everything rests on, so base you day on the right whole grain.

Shonali Sabherwal – Macrobiotic Nutritionist and Chef. Author of The Beauty Diet & The Love Diet published by Random House.

For updates on macrobiotic way of living, follow Shonali Sabherwal on
Facebook – https://www.facebook.com/ShonaliSabherwalSoulFood/
Twitter – https://twitter.com/sh_oulfood
Blog – http://soulfoodshonali.com/Blog

Picture Courtesy:

livescience.com

sukhim.comadaniwilmar.com

business-standard.com

Wikipedia

secondstove.com

Nutrition Matters for New Mothers

Are you a new Mommy? Does your baby take most of your time & energy giving you sleepless nights? Welcome to the world of parenting! While motherhood is a wonderful experience, it could sometimes leave you feeling stressed out and harried as a result of energy loss, discomfort and hormonal imbalances. Therefore, it goes without saying -fuelling your body with the right nutrition is paramount!

You may think that a post-delivery diet could get complicated & boring; well, in reality, it’s just a smart mix of traditional remedies and a bit of science.

Here’s how you can work out a diet regime to get the best nutrition from a diverse food groups:

1. Consider having wholemeal:
At least for the initial few months while you are nursing the baby, you will require that extra energy. Hence, it’s important that you plan your calorie intake from small meals that are good sources of protein, such as eggs, nuts, daals and legumes, and are also easily digestible.

However, remember to avoid oily and spicy foods. Some of the other wholemeal options include – vegetable poha, khichdi, upma, idlis etc.

2. Balance your Iron levels:
Increase the consumption of green leafy vegetables like spinach, beans and broccoli that are rich sources of Iron, Vitamins (A & C) and heart-healthy antioxidants while also being low in calories.

3. Up your intake of dairy products:
Adequate consumption of milk and other dairy products such as Cheese, Yoghurt are highly recommended for lactating mothers as they are great sources of Protein, Calcium and Vitamins (B & D) – essential for the growing baby.

4. Keep your fluid intake high:
As you are constantly breast-feeding, there are chances that you are prone to dehydration. It’s essential to stay well hydrated to make sure your milk production levels are high. Drink plenty of water; include fresh fruit juices, coconut water, milk etc.

5. Super-foods:
It’s a good idea to make super-foods a part of your daily diet. Superfoods are mostly plant-based but also include fish; nutritionally dense blueberries, salmon, kale and acai are some of the examples. Also whole-grain carbs like brown rice will ensure that your energy levels stay high.

In a Nutshell:

Food rich in Protein – All pulses, quinoa, peas, nuts, cumin seeds, soybeans, eggs, wheat germ, tofu.

Food rich in calcium – Beans, Leafy green vegetables, ragi, fenugreek, sesame seeds, milk, yogurt, cheese.

Food rich in iron – Dried Beans, spinach, tofu, dates, almonds, lentils, dried apricots, pomegranates, beetroot, brussel sprouts, oats, blackstrap molasses.

Food Rich in Vitamin C – All citrus fruits, papaya, strawberries, bell peppers, broccoli, tomatoes, grapefruit, spinach, watermelons, cabbage, guava.

Here’s a quick recipe that comes quite handy, yet, healthy and tasty:
Vegetable Brown Rice
Brown Rice helps in the stimulation of Prolactin, a hormone involved in lactation. It has enormous antioxidant properties, higher fibre content and nutrients that boost the immune system compared to white rice.

The Recipe:

1. Take vegetables of your choice (Carrots, Beans, Peas, Onions, Tomatoes, Paneer and Potato)
2. Stir-fry all the vegetables of your choice. You can also use mild spices like cumin, bayleaf, cloves and cardamom
3. Add 1 cup of cooked brown rice to the vegetables and mix well
4. Garnish it with finely chopped coriander or mint leaves
5. Have it with plain curd or vegetable raita

References:
http://www.padhuskitchen.com/2015/04/indian-recipes-for-lactating-mothers.html
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Diet-plan-for-new-mothers/articleshow/11484947.cms
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Super-foods-every-new-mom-should-eat/articleshow/33816654.cms
http://www.desidieter.com/article/diet-care-fore-a-new-mother-post-delivery.html

Picture Courtesy:

bullseye-digital.com/

ecowatch.com

buckelew.org

Foods for Summer!

With temperatures soaring across the country, our energy levels get severely affected. Our body feels dehydrated and very often our appetite also decreases. We tend to constantly look for ways to cool our body down. Many fruits and vegetables available during the summer have health benefits that you may not even know!

Here are 7 foods that you can incorporate in your diet to keep your body cool:

1. Watermelon: The best fruit to have during summer. Watermelon has antioxidants that help in cooling you down. So buy a watermelon, cool it at home, cut and enjoy. You can even make some nice and cool salads using watermelon.
2. Corn: Sweet corn has two antioxidants—Lutein and Zeaxanthin. They help to form a pigment that filters out some of the sun’s damaging rays. Eat it boiled, or toss it up as a salad, corn is a safe bet and easily available.
3. Cucumber: Cucumber is rich in fiber that helps keep constipation away. It also helps you keep cool during the hot days. You can just eat it as is. You can even try some cucumber juice, or mix it in curd and consume as a raita.
4. Mint: An easily available and inexpensive herb, mint can be consumed with curd or as a chutney. It is refreshing and can also be added to your drinks such lemonades to give it a minty zing.
5. Lime water: The refreshing lime water or nimboo pani helps maintain hydration levels in your body. Have it sweet, salted or add a dash of black salt and cumin powder to it.
6. Green veggies: Green vegetables should be an integral part of your diet throughout the year. However, in summer, it should be consumed as often as you can as they have a high water content. Do not overcook them as they will lose their water content.
7. Coconut Water: Coconut water is full of simple sugars, electrolytes and essential minerals which help keep the body well hydrated. A healthier alternative to sugary drinks.

Recipe:

Mango Lemonade
Serves: 2
Ingredients:
Mango, peeled and roughly chopped: 1
Lime: 3
Mint sugar syrup: 1/2 cup
Club soda: 1/2 cup
Ice cubes: Lots of it
Sprigs of fresh mint: For garnish
Mango wedges: For garnish

For mint sugar syrup:
Water: 1 cup
Sugar: 3/4 cup
Fresh mint leaves: 1/2 cup

Method:

1. First you have to make the simple syrup. In a saucepan combine water, sugar and the mint leaves and stir over low heat till the sugar dissolves completely. (Ideally in a simple syrup the ratio of sugar: water should be 1:1). Let it cool. You can drain the mint leaves if you so wish.
2. Now in a blender puree the mango and in another bowl juice the limes. Set aside.
3. Take your serving glasses and fill them with ice cubes one third way up. Now divide the lime juice, mango puree, mint sugar syrup equally in the two glasses. Top them up with club soda. Stir to blend the layers.
4. Garnish with fresh mint sprigs and mango wedges and serve.

References:
http://www.eatingwell.com/
http://timesofindia.indiatimes.com

http://prithachak.blogspot.in/2015/06/mango-lemonade.html

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