Nutrition

How to make a great grocery list in minutes

Even if you are the most organised person, making a grocery list may seem a difficult task. Tempting or unhealthy foods can threaten to offset your dieting or health goals. Keep a grocery list handy so that you can be in and out of the store in a jiffy.

Step 1: Plan Ahead

The first crucial step to creating a healthy grocery shopping list is Meal Planning. This can help you make nutritious dishes that fit your eating plan.

Step 2: Be Realistic

If you’re willing to try out new foods, try incorporating one or two new ingredients each week to help you identify items that you truly like to eat.

Step 3: Organize your list

Divide your list into sections based on food types and include categories like:

Vegetables
Fruits
Protein
Carbohydrates
Healthy fats
Dairy or non-dairy products
Beverages

Step 4: Focus on healthy foods

Don’t forget to include foods like fruits, milk and vegetables that are basics for healthy eating and stick to purchasing only the items included on your shopping list.

Step 5: Stick to the plan

Stay strong and sick to the plan. Avoid being drawn in by fast food advertisements or commercials.

An excellent way to stick to your nutrition goals is by using a grocery list that will guide you throughout .Plus, preparing a meal plan and shopping list can save you time and money.

Are protein shakes safe for children?

Parents are used to getting advice from all directions. Ever heard this one – “Your son is looking very weak, have you tried giving him a protein shake?”

This is a common one, and it can be exhausting trying to sort the good tips from the bad ones. Don’t worry, we’ll break it down for you!

Protein shakes may seem like an easy nutritional solution, but only if you find the kind that is right for your child. Make sure you consider the following factors when choosing a protein shake for your child:

Your Child’s Diet – Make sure your child has a balanced diet. A protein shake is only safe as long as it acts as a secondary measure for your child’s basic needs.

Your Child’s Protein Requirements – What age is your child? Is your child a boy or a girl? Various factors play a role in determining your child’s daily protein requirement. Studies suggest that children on average require the following amounts of protein a day

between ages 1 – 3: 13 g

between ages 4 – 8: 19 g

between ages 9 – 13: 34 g

teenage boys: 52 g

teenage girls: 46 g

Type of Protein Shake – The source of protein generally varies between types of shakes. They usually come from whey or soy. Make sure your child does not have any allergy to these ingredients.

As long as you consider these various factors, your child should be safe from any adverse effects. Talk to your doctor if you think your child is getting too much protein. You know your child best, so make sure you trust your instincts first!

6 Simple Dishes for Mother’s Day

Mother’s day is around the corner, and while everyone is wondering how to make this mother’s day memorable, we put together a list of 6 simple dishes you can make to blow your mom away! After all, there’s nothing that makes mothers happier than to see their children take over in the kitchen.

Pongal

Pongal is one of the most prized South Indian delicacies. With the morning filled with smells of buttery Pongal and fresh filter coffee, trust us, your mother will be beyond impressed!

Aloo Paratha

For lunch, Aloo Parathas are a go-to choice. Simple to make, with few ingredients required, you can never go wrong with it. Pair it with curd and pickle of your choice, and you’re good to go!

Aapam & Coconut Milk

A speciality dish of Kerala, Aapams are an extremely light and tasty dish. Paired with the subtle flavours of coconut milk on the side, it is easy on the stomach, and even easier to make!

Pani Puri

Of course, we can’t get through a special occasion without Pani Puri! A great item to have on the menu when you have lots of people at home, Pani Puri is a fundamental must-have, and the perfect mouth-watering snack.

Vegetable & Cheese Quesadillas

Switch things up a bit with Quesadillas for dinner. Just sauté some vegetables with refried beans, add cheese, and grill it all together on a soft tortilla, and you’re done! With guacamole and sour cream on the side, this dish is a winner. Pro tip: Add lots of cheese for increased satisfaction.

Chocolate Fudge Brownies

No day can come to end without something sweet! Give your mother the perfect ending to her day of stardom with the ultimate fudgy chocolate brownies. You can never, ever go wrong with chocolate!

So make this mother’s day perfect. Take over the kitchen, and impress your mother with your culinary skills. Rest assured, she will never forget this one!

Why is breakfast called the most important meal of the day?

Ever heard of the age old saying ‘Eat breakfast like a king, lunch like a prince, and dinner like a pauper’? Well, however old it may be, this message still holds true today more than ever. In the fast-paced world we live in, skipping breakfast becomes one of the easiest things to do. You may be under the impression that you are saving time, but in fact you are preventing yourself from working up to your potential.

Benefits of Eating a Healthy Breakfast

Breakfast kick-starts your metabolism by providing your body with fuel after an overnight fast. A good breakfast should contain a mix of essential nutrients such as calcium, iron and B vitamins as well as protein and fibre.

In the long-term, eating a healthy breakfast has been proven to help

reduce obesity
control diabetes
reduce high blood pressure
reduce risks of heart disease

It is quite a misconception that skipping breakfast will help you lose weight. In fact, eating foods rich in protein and fibre supplement your diet by keeping your appetite in check for the rest of the day.

On a daily basis, eating a healthy breakfast has been shown to

improve mood
improve memory skills
increase concentration levels
decrease stress levels

On top of everything else, breakfast is a great excuse to get together and spend some quality time with your family before all the chaos of the work-day sets in. So, no more excuses – start every day with a healthy and wholesome breakfast, and we guarantee you will see a difference in no time at all!

Sources:

http://www.shakeupyourwakeup.com/why-is-breakfast-important

https://food.ndtv.com/food-drinks/health-benefits-of-breakfast-why-is-it-the-most-important-meal-of-the-day-1419403

https://www.webmd.com/food-recipes/most-important-meal#2

Microgreens:All you ever wanted to know

What are microgreens?

These 1–3 inches tall ,young vegetable greens are also known as micro herbs or vegetable confetti. Quite apart from being aromatic, microgreens are rich in flavor and add a splash of color to a variety of foods.

Containing higher nutrient levels than more mature vegetable greens. This makes them a good addition to any diet.

Different Types of Microgreens

Brassicaceae family: Cauliflower, broccoli, cabbage,
Amaryllidaceae family: Garlic, onion
Amaranthaceae family: Amaranth, beet and spinach
Cucurbitaceae family: Melon, cucumber and squash

Microgreens can be cultivated from a variety of seeds. Their taste varies greatly depending on the variety.

Health Benefits of Microgreens

Fights heart disease
Good for diabetes
Lowers risk of cancer
Good for diabetes

How to include microgreens to your diet?

Can be incorporated into a variety of dishes such as sandwiches or salads.
Can be blended into smoothies, Example- Wheatgrass juice
Garnish on warm dishes like pizzas, soups,omelets, curries and other dishes.

The bottom line

Microgreens are easy to grow and harvest at home. They can easily be included into your diet in many ways. They are generally very health-giving and are a worthwhile addition to your diet.

Dash Of The World’s Healthiest Herbs And Spices

Herbs and spices are great; not only do they make food a whole lot tastier, they also contribute to making what we eat, healthy. With the added hint of aroma, and a dash of old world charm to your cooking, it’s no wonder that they play a pivotal role in our food intake. Here are a list of spices and their benefits:

Ginger

May help: Settle an upset stomach, fight arthritis pain.

Ginger extracts can soothe an upset stomach, and ease morning sickness. Ginger also helps with inflammation (or) swelling.

Cinnamon

May help: Uplift your mood.

Very famous in Persia, this traditional medicine can help you deal with mood swings and relieve symptoms of depression.

Turmeric

May help: Quell the swell, curbs tumor.

Turmeric, the goldenrod-colored spice, is used in India to help wounds heal. Applied as a paste, it also helps relieve colds and respiratory problems. It can also prevent cancer cell growth especially in colon, prostate and breast cancers.

Parsley

May help: Prevent growth of breast cancer cells.

Scientists from the University of Missouri discovered that this herb can actually curb the growth of breast cancer cells. It has been recommended by experts that adding a couple pinches of minced fresh parsley to your dishes daily can be helpful.

https://www.healthline.com/nutrition/10-healthy-herbs-and-spices

http://www.eatingwell.com/article/32764/8-of-the-worlds-healthiest-spices-herbs-you-should-be-eating/

The Healthiest Drinks You Can Order, Apart From Water

If you’re even thinking about choosing a healthy beverage in place of sodas at a restaurant, you’re on the right track!

Water is generally considered the healthiest option, but our list of alternative drinks add some flavor to the health in every sip. Here is a list of 3 alternatives to a healthy glass of water—a couple of other options for when the waiter asks you what to drink!

Pomegranate Juice

You’d be hard-pressed to find a juice healthier than pomegranate juice. It’s been known to help you combat inflammation and a whole range of diseases, even cancer. Just make sure you don’t end up drinking juice with too much sugar in it.

Beet Juice

A slightly less popular option, maybe. But an option that reduces blood pressure, boost blood flow and circulation to the brain (slowing the onset of dementia), keeps your liver healthy, and increases your stamina.

Beetroot Juice

Hot Chocolate

This isn’t the top of the ‘generally healthy’ list, but here’s a secret: this hot, cocoa-based drink can help with the pain of menstrual cramps. How? Because of its high magnesium content.

There you go! The next time the waiter asks you what you want a drink, your healthy options aren’t limited to “One tall glass of water, please!”

References:

https://www.bustle.com/articles/27917-the-10-healthiest-beverages-other-than-water

4 ways to ensure food safety in Summer

According to WHO estimates, it was found that two million deaths occur globally, every year, due to contamination of food and water. Who would have thought that there are over 200 diseases that are caused by contaminated food or drinking water? The carry bacteria, parasites, viruses and chemical substances that are harmful for human consumption.

Here are four ways to prevent food borne diseases:

Separate raw and cooked foods

Separate raw foods, poultry and seafood from cooked food as they might contain harmful microorganisms. Make sure the food in the containers avoid contact with each other.

Cook your food thoroughly

Cook food properly, especially meat, poultry, eggs and seafood. It is advisable to boil foods like soups and stews to at least 70°C. Make sure that juices are clear and not pink for poultry and seafood.

Keep food at safe temperatures

It is generally not recommended to leave cooked food at room temperature for more than 2 hours. Refrigerate all cooked preferably below 5°C but also remember, it is unhealthy to consume stored food which has been kept in the refrigerator for too long.

Use safe water and raw materials

Use safe and clean water to wash fruits and veggies especially if they are being consumed raw. Be sure to check the expiry date of other ingredients before using them to cook.

https://www.health.gov.il/English/Topics/FoodAndNutrition/food/HANDLINGFOOD/Pages/12steps_keeping_food_safe.aspx

Foods That Help Prevent Acid Reflux (Acidity)

Acidity can be a painful experience. This burning sensation that simply doesn’t go away after a heavy meal can be fixed, though.

And here’s the easy way of getting through painful acid reflux: eating certain foods.

Ginger

Universally popular as one of the most popular fixes for this problem, ginger can actually treat a number of gastrointestinal disorders. Use it in moderation.

Salad

A great alternative to your usual lunch, which protects you from painful reflux. Just make sure you avoid onions, and don’t add more than a teaspoon of fatty dressing.

Watermelons

With an heavily alkaline pH of 8.8, watermelons are a great way of fighting acidity, which is caused by too much acid in your stomach.

Chicken

Yes, meat can help too! Chicken can be pressure cooked, grilled, sautéed, or baked. Never fried, though—that defeats the purpose.

With these readily available foods at your disposal, you can do away with heartburn easily!

References:

http://www.health.com/health/gallery/0,,20440834,00.html#chicken-and-turkey-0

4 Easy, Delicious Pre-Run Snacks

Just like your treasured car or bike needs high-octane fuel to perform at its best, your body also performs better with the right nutrient-loaded meal.

When it comes to your early morning run, you also need qualities ‘easy to make’ and ‘tasty’ in addition to ‘loaded with nutrition’. That’s why we’ve put together this quick list of pre-run snacks that are as tasty to eat as they are easy to make.

Snack #1: Biscuits And Honey

Eat cookies like Marie biscuit with a teaspoon of honey for flavour. Loaded with carbs, you’ll have the energy you need for a sprint or intense training session.

stroopwafel original Dutch dessert surve with hot coffee on wood table top background. Stroopwafel is traditional dessert of Honland country. Stroopwafel made from syrub dough

Snack #2: Banana And Peanut Butter

If you’re planning on running up to an hour or so, you’ll need something more substantial. The potassium and fluids from the banana keep you hydrated, and the nut butter supplies healthy fat and carbs for energy.

Snack #3: Energy Drink

A 500-ml sports drink can keep you hydrated and fuelled for an hour-long workout. Drink it before or during your run.

Snack #4: Peanut Butter And Banana Whole Wheat Toast

All 3 ingredients fuel your workout with their carb content, and the potassium in the banana keeps you hydrated and protected from muscle cramps. Additionally, the peanut butter has protein to keep hunger away.

Use these simple snack ideas, and you won’t have to struggle before your next run!

References:

https://www.runnersworld.com/run-longer/16-healthy-and-yummy-prerun-meals-and-snacks

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